Flat Abs in 15 minutes

 

Best moves for beach body ready abs.

Routine by Michelle M. Freeman.

Your Plan:

Make the workout fit your schedule.

• 15 Minute Workout: 3 set each exercise.

You'll Need:

Exercise band, pilates block, yoga mat        

VIDEO

WORKOUT CARD

Extreme Team,

I did this workout 3 sets worth and it killed. Feel free to lift heavy the first few sets and then the last one pump it out with lighter weight or no weight at all.

Your trainer,

Michelle

Band Side V-Ups - 20 reps each side

• Lie on right side on floor with legs together, hips stacked and center of band wrapped around soles of feet, holding ends of band in left hand. Extend right arm on floor in front of you at shoulder level, palm flat, and bring left hand in front of thighs.
• Keeping abs engaged and band taut, bend left elbow behind you at shoulder level as you lift upper body and legs as high as possible off floor, balancing on right hip; lower to start.
• Do 20 reps; switch sides and repeat

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                                                                         Knee Pull - 20 reps each leg

Start on floor in push-up position (arms straight, balancing on hands and toes) with center of band wrapped around sole of right foot, holding one end of band in each hand, palms flat.

Keeping abs engaged, pull right knee toward chest; round back toward ceiling slightly as if bringing head to meet knee. Press right heel back to straighten leg, then lower foot to start.

Do 20 reps. Switch legs and repeat, maintaining push-up position throughout.

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Abdominal Curl - 20 reps each leg

Place yoga blocks shoulder-width apart on floor so that blocks are at their tallest. Hinge forward 90 degrees at hips and place palms atop each block, shoulders aligned over wrists; extend left leg behind you parallel to floor with toes pointing down.

Contract abs and round back as you bring left knee toward forehead.

Do 20 reps; switch legs, repeat.

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Abdominal Block Lift - 20 reps

 Lie faceup on mat and bend knees into chest to place a single yoga block atop soles of flexed feet; place arms on floor slightly out to sides and slowly extend legs straight up.

Without rocking, slowly lift hips a few inches off mat and then lower them.

Do 20 reps.
Note: If this gets too hard just lift your feet without the block.

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Crunch Pass - 20 reps

Lie faceup on mat with arms extended behind head, both hands holding a single yoga block. Curl up to reach arms toward toes, bending knees to place block between feet. Holding block with feet, lower back to mat as you extend arms behind head and legs forward. Reverse motion back to start to complete 1 rep. Do 20 reps.

 

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