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Fitness Friday – 15 Minute Abdominal Workout

by Vivian Fleitstra on July 20, 2013

Sorry for the late entry.  One way to develop an eye-catching mid-section is to do abdominal exercises that work all areas.  Keep in mind, that you can do these exercises but the only way to your trim waistline is eating healthy.  To learn more about doing that, contact me.

This week, I’m giving you some options for abdominal exercises.

Add these to your circuit training to increase the core and strengthen your abdominal and back regions.  Or you can just make a circuit from all the exercises listed here and do 2-3 times a week.

First exercise, is what I refer to as the Jack Knife sit up.  Week 1 mentioned it in the circuit I posted.   Lay on your back.  Hands and feet meet in the center. Slowly extend arms and legs away from center of body.  Don’t touch floor with arms or feet.  Hold and bring back to center.  Do these for 1 minute.  Try to do 25-30 reps.  If you are a beginner, bend the knees and bring them up and back down.  Rest and come back completing the minute.

jack-knife

An alternative option is to use a bar and hold the bar in front of you and just lower the legs while keeping the hands and workout bar in place.  core-abdominal-and-lower-back-exercises-1Don’t lower the legs too far and keep them from touching the floor.

You can take a 1 minute rest in between sets.

Do each exercise for 1 minute.

Now take the same bar and core-abdominal-and-lower-back-exercises-2alternate it from side to side in order to work the obliques.

If you are a beginner, start out with your reps, stop when you need to rest and then continue to complete as many as you can in that 1 minute.

Another great abdominal exercise you can do if you don’t have a bar is to simply bike12do the classic scissor crunch.  Lay on floor, hands on head not behind head,  so you can avoid pulling the neck  and alternate legs to elbow.  Right elbow to left knee and reverse, count that as 1 rep. What I refer to as a double count.  Do for 1 minute. 25-30 reps.

The next exercise is great for your whole core.  The classic plank.  When done with the scissor crunch, flip over on your mat and hold the plank for 1 minute.

plank1

The last one is the typical classic crunch.  Lay down on your mat, knees bent, hands on head so you don’t pull the neck.  Complete as many as you can in 1 minute.

situps

Pick 5 of the exercises to complete, do each one for 1 minute. Short rest between them if needed.   When you are done going through all 5 exercises, you will have completed one (1) circuit.  Rest after each circuit 2-4 minutes.  Drink plenty of water to stay hydrated.  Repeat 2 more times and you’ll have finished your 15 Minute Ab workout.

Thanks for reading! Vivian, Well Cared 4 Body Fitness and Health Coach. Teaching you to Fuel it and Burn it!

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