Its pool season! Which means you are probably spending most of your free time relaxing poolside. Or if you are like me writing a fitness blog while basking in the sun 😉 This doesn’t leave much time to fit in an extra workout to help you feel nice and tight in your bikini. That is why I have put together 15 minutes of all my favorite ab exercises! You will feel the burn but not waste your time.
Equipment needed: Timer
Instructions: You will do each exercise for 30 seconds. Rest for 1 1/2 min. Then repeat until you have completed all 3 rounds.
The Workout:
30 sec. Plank Hold
30 sec. Toe Touch
30 sec. Leg Lift
30 sec. Mountain Climbers
30 sec. Hollow body
30 sec. Pulsing Crunch
30 sec. Scissor Kicks
30 sec. Plank Jack
x3
Form Check:
-Plank Hold: Holding a plank position on your forearms with your toes dug into the ground. Keep your shoulder blades pinched together, hips tucked under and your butt down. To make it easier take it to a straight-arm plank.
-Toe Touch: Laying on your back, straighten your legs all the way up. Lead with your chest as you try to touch your toes. To make it harder hold a weight in your hands.
-Leg Lift: Laying on your back, straighten your legs all the way up. Place your hands to your side or under your butt. Keep your low back glued to the ground. Lift and lower your legs, keeping them as straight as possible.
-Mountain Climbers: Straight arm plank position. Keep your shoulders, elbows and wrists in a straight line. Drive your knees to your chest as quick as you can keeping your butt down. To make it easier slow down the knee drives.
-Hollowbody: Laying on your back, lift your arms over head and your feet 2 inches above the ground. Keep your low back glued to the ground and your core tight and hold.
-Pulsing crunch: Place your feet flat on the ground, life your shoulder blades up off the floor and do not let them lower. Pulse up to the ceiling, leading with your chest.
-Scissor Kicks: Laying on your back with your arms to your side or under your butt. Extend your legs out , about 2 inches above the floor. Flex your feet and kick your legs up and down like scissors.
-Plank Jack: Hold a straight-arm plank position. Keep your shoulders, elbows and wrists in a straight line. Jump your legs out and in like a jumping jack on the floor. To make it easier tap one leg out at a time.
Madison Murray is a certified personal trainer, a group fitness instructor, a certified sports and exercise nutrition coach and a certified functional strength coach. For more information head to www.madfitaz.com or check her out on instagram at @mmmadisonmurray
