ABDOMINAL ROUTINE IN JUST 7 MINUTES

When it comes to fitness, time is often a limiting factor. However, with the right approach, you can still achieve remarkable results in a short amount of time. In this article, we present a targeted abdominal routine that takes only 7 minutes to complete.

By focusing on key exercises that engage your core muscles effectively, you can sculpt and strengthen your abs, helping you achieve a toned midsection. So, let’s dive in and discover how this quick and efficient routine can help you achieve your fitness goals.

Inverted crunch

• First lie on the floor with your arms at your sides and your palms facing down and your legs on your hips at 90 degrees.
• The feet must be flexed. Next, lift your hips off the floor using your core muscles as your legs extend toward the ceiling and return to the starting position.
• You have to repeat it 15 times.

Leg raises

• Lie down on the floor with both legs vertically as if you were against a wall.
• Place your arms extended on the floor and put your hands under your buttocks.
• Now she slowly lowers her right leg and brings it as close as you can to the ground, but without touching it. Then she slowly raises it to the starting position.
• Do the same with the left leg. This is one repetition
• Do 15 repetitions.

Elbow-to-knee crunches

• To perform this exercise you must lie on your back.
• Extend your legs and place your hands touching your head.
• Then, keeping both legs elevated a few centimeters, raise the left leg and try to bring the right elbow to the knee.
• Return to the starting position. And do the movement on the opposite side. This is a repeat.
• You have to repeat it 15 times.

Dog-bird plank

• Start in a table position (on all fours).
• Looking at the ground with his neck in a neutral position, he extends his right leg behind him and his left arm in front (both should be parallel to the ground).
• Hold the position for a few seconds and return to the initial position.
• Do the movement with the opposite leg and arm.
• Do 12 repetitions on each side.

Seated twist

• Sit on the mat with your legs bent, relax your elbows and hold your hands.
• From this position slowly turn to the right, while touching the ground near the hips, then return to the center and continue with the left to complete one repetition.
• Remember that the movement is not large and must come from the rotation of the trunk. He tries to keep the abdomen contracted at all times and for this movement to be performed in a more controlled way.
• Do 30 repetitions.

Cross Mountain Climber

• For this exercise, you have to get into a high plank position.
• Continue bringing the left knee towards the right arm, then you have to bring it to the starting position and then do the same but with the right knee towards the left arm, reproducing the appearance of a climbing movement.
• Count up to 30 movements between both legs.

You should spend approximately 1 minute on each of the 6 exercises and spend the seventh minute resting.