7 Minute Ab Blast Workout

What is the best way to start your day? I think it is to do a quick workout while your kids are still in bed and the house is quiet and peaceful 🙂 Not just any workout – a 7 Minute Ab Blast Workout. Why Ab Blast? Because your abs are going to blast during, and, hopefully, after it!

7 Minute Ab Blast Workout

PLANK TAPS

BENEFITS

  • Strengthens your core
  • Strengthens your abs
  • Works your wrists, glutes and shoulders

FORM:

  1. Start in a plank position with your hands under your shoulders, fingers pointing straight;
  2. Touch your left shoulder with your right hand;
  3. Return to starting position;
  4. Touch your right shoulder with your left hand;
  5. Return to starting position;
  6. Continue alternating for a minute.

NOTES:

  • Engage your core
  • Squeeze your glutes
  • Keep your body aligned

If you want to calculate the calories you burn during Plank Taps, click here. It won’t be a lot, so don’t stress. The main benefit of this exercise is to tone your arms and abs!

BIRD DOG CRUNCH

BENEFITS

FORM:

  1. Start on all fours, knees under hips, hands under shoulders;
  2. Inhale as you reach your right arm out and extend your left leg straight behind you;
  3. Exhale as you bring your right elbow and left knee to touch, rounding your back and pulling your abs.

NOTES:

  • Make sure your are on a mat for your knee support
  • Keep your back straight and stable

DOLPHIN PLANK

BENEFITS

FORM:

  1. Start in a plank position on your elbows;
  2. Feet are hip width apart;
  3. Body parallel to the floor;
  4. Head aligned with your spine;
  5. Contract abs and draw your belly to your spine;
  6. Draw your shoulders down;
  7. Exhale as you pike your butt up towards the ceiling;
  8. Return to the starting position.

NOTES:

  • Do Not practice Dolphin Plank if you have a recent or current shoulder, back, arm or neck injury, high blood pressure, eye or ear infections

REVERSE LUNGE & TWIST

BENEFITS

FORM:

  1. Start straight up with feet hip width apart;
  2. Squeeze your abs;
  3. Take a large step back with your right foot;
  4. Plant your toes;
  5. Lower to a lunge bending the front leg into a 90 degree angle;
  6. Your back knee is almost touching the floor;
  7. Twist your body to the left.

NOTES:

  • Engage your core
  • Make sure the front knee bends at a 90 degree angle
  • Back knee almost touches the floor

PLANK PUSH UPS

BENEFITS

  • Targets abs, shoulders, triceps, chest
  • Increases shoulder mobility

FORM:

  1. Start in a push up position with hands under shoulders;
  2. Body forms a straight line;
  3. Slowly lower one arm until your elbow rests under your shoulder;
  4. Lean on that forearm and bring the other one down;
  5. Slowly return to the push up position;
  6. Keep going for a minute

NOTES:

  • Engage your core
  • Keep your body straight

PLANK WITH KNEE TO CHEST

BENEFITS

FORM:

  1. Begin at a push up position, hands under shoulders;
  2. Bring one knee to your chest;
  3. Take it straight back;
  4. Bring the other knee to your chest;
  5. Take it straight back

NOTES:

  • Engage your core
  • Minimize dropping of your hips
  • Don’t sway your body

Yay, we finished our quick but intense 7 minute ab blast workout! I hope it was as hard for you as it was for me. “You’ll hate it, but you’ll love it” 😀

Have an awesome day, mommies <3

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7 Minute Butt Lift Workout

All mommies know how short we are on time. Sometimes we have to choose between sleeping for an extra hour or hitting the gym. Well, I love to sleep so here is a short butt lift workout for those days when you just want to stay in your bed a little bit longer

7 Minute Butt Lift Workout

GLUTE BRIDGE

BENEFITS

FORM:

  1. Lie on your back with your knees hip width apart and bent at 90 degrees;
  2. Arms by your sides;
  3. Inhale;
  4. Draw through with your heels as you lift your butt up on an exhale and squeeze your glutes;
  5. Pause for a second;
  6. Slowly and controlling your spine return to the starting position.

NOTES:

  • Engage your core
  • Squeeze your glutes
  • Push your hips up using your heels!
  • Don’t hyperextend your back
  • Your body forms a straight line in the upper position

SUMO SQUAT

BENEFITS

FORM:

  1. Stand straight with your feet wider than hip width apart;
  2. Turn your toes out a bit;
  3. Inhale and slightly lean forward as you go into a squat position;
  4. Initiate your move from your hips, not your ankles so it looks like you push your butt out;
  5. Go as deep as you can without pushing your knees too much forward;
  6. Pause for a second;
  7. Slowly go back to the starting position.

NOTES:

SIDE LYING CLAM

BENEFITS

FORM:

  1. Lie on your side;
  2. Rest your head on your arm;
  3. Bend your knees and put one foot on top of the other;
  4. Your hip to torso angle should be around 90 degrees;
  5. Inhale;
  6. Keeping your feet together lift your upper knee up on the exhale;
  7. Inhale as you bring the knee back to the starting position.

SINGLE LEG GLUTE BRIDGE

BENEFITS

  • Strengthening glutes and erector spinae which helps to keep your posture upright
  • Strengthening core stabilizing muscles
  • Toning and shaping your butt
  • Gives Stronger back

FORM:

  1. Lie on your back with your knees hip width apart and bent at 90 degrees;
  2. Arms by your sides;
  3. Inhale and raise one leg, balancing on the foot of the other leg;
  4. Lift your butt up on an exhale and squeeze your glutes as you draw through with your heels;
  5. Pause for a second;
  6. Slowly and controlling your spine return to the starting position.

NOTES:

  • Engage your core
  • Squeeze your glutes
  • Don’t hyperextend your back
  • Push your hips up using your heels!
  • Your body forms a straight line in the upper position

DOUBLE LEG EXTENSIONS

BENEFITS

FORM:

  1. Lie face down;
  2. Rest your forehead on your hands;
  3. Slowly lift both legs (if it’s too challenging, start with one leg at a time);
  4. Make sure your back and pelvis don’t rotate;
  5. Return to the starting position;
  6. Go slow.

NOTES:

  • Keep your legs straight
  • Do Not lift your legs too high up
  • Engage your core and glutes
  • If you feel any sharp pain in low back, hip, or legs, stop immediately and consult with your physician.
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7 Minute Arm Workout Without Equipment

If you are short on time but want to tone your arms, don’t stress! 7 Minutes is all you need to work your arms!

Use these easy and effective bodyweight arm exercises to prevent aging and saggy arms.

They will take you about 6 minutes and you can go on with your day!

QUICK ARM WORKOUT

that will only take you 7 minutes (or so)

ARM TWISTS

FORM:

  • Stand straight;
  • Lift your arms into the T-position so they are parallel to the floor and perpendicular to your body;
  • Start quickly twisting your wrists clockwise and counter-clockwise.
  • Go for 1 minute

BENEFITS:

  • Tones Arms;
  • Reduces Arm Fat;
  • Targets shoulders, triceps, biceps, back.

NOTES:

  1. Don’t drop your arms, they must stay parallel to the floor and perpendicular to your body;
  2. Keep your back straight, don’t round or hyperextend your back.

ARM CIRCLES

FORM:

  • Stand up;
  • Extend your arms straight into the T-position so they are parallel to the floor;
  • Start to make small arm circles for 30 seconds, and then reverse for another 30 seconds.

BENEFITS:

  • Tones Arms;
  • Reduces Arm Fat;
  • Targets shoulders, triceps, biceps, back.

NOTES:

  1. Don’t drop your arms, they must stay parallel to the floor and perpendicular to your body;
  2. Keep your back straight, don’t round or hyperextend your back.

DOWNWARD DOG PUSH UP

FORM:

  • Start in the pushup position with your hands and feet shoulder-width apart;
  • Keep your neck in line with your spine, your body must form a straight line from your head to your feet;
  • Inhale as you go down keeping your elbows as close to your sides as possible;
  • Try to remain the straight back position. Don’t pike your bum up and don’t let it drop (You will see that my position isn’t ideal still, I’m still getting to that straight back form which is much difficult to achieve with this type of a pushup);
  • Exhale as you lift your body trying to keep the straight back position;
  • Pike your bum up into the downward dog position;
  • Heels try to touch the floor, draw your shoulders back;
  • Return to push up and repeat.

BENEFITS:

  • Strengthens your chest, arms, shoulders, core;
  • Stretches your back, hamstrings;
  • Opens up the backside of your body

NOTES:

IN THE PUSH UP POSITION

  1. Keep your elbows close, trying to squeeze your armpit;
  2. Keep your body as straight as possible!
  3. Draw your shoulders back;
  4. Squeeze your glutes;

IN THE DOWNWARD DOG POSITION

  1. Keep your neck, head and spine alined;
  2. Draw your navel towards your spine;
  3. Draw your shoulders back;
  4. Keep your back straight. If needed, bend your knees a bit
  5. Squeeze your glutes;

TRICEP DIPS

FORM:

  • Sit down on the ground;
  • Bend your legs so your knees point up to the sky;
  • Feet are flat on the floor hip-width distance apart;
  • Hands in line with your shoulders, fingers pointing towards your feet;
  • Inhale as you bend your elbows lowering the body until your bum almost touches the floor;
  • Exhale as you straighten your elbows

BENEFITS:

  • Targets your triceps;
  • Helps reduce arm fat;
  • Engages forearms, shoulders, chest and lower back.

NOTES:

  1. Keep your fingers pointed towards your feet;
  2. Don’t lift your shoulders up as you go into the dip!

SIDE PLANK

FORM:

  • Start on your side;
  • Elbow is directly under your shoulder, forearm perpendicular to your torso, the top arm pointing up;
  • One foot on top of the other;
  • Lift your hips up until your body forms a straight line from head to feet;
  • Engage your core;
  • Hold for 30 seconds;
  • Repeat on the other side.

BENEFITS:

  • Strengthens arms;
  • Targets obliques and glutes;
  • Strengthens lower back.

NOTES:

  1. Don’t drop your hips;
  2. Balance on the side of your foot, not the sole;
  3. Don’t drop your head.

PLANK

FORM:

  • Start on your side;
  • Elbow is directly under your shoulder, forearm perpendicular to your torso, the top arm pointing up;
  • One foot on top of the other;
  • Lift your hips up until your body forms a straight line from head to feet;
  • Engage your core;
  • Hold for 30 seconds;
  • Repeat on the other side.

BENEFITS:

NOTES:

  1. Make sure your body is straight, don’t let it drop nor your hips pike up;
  2. Keep your core engaged throughout the exercise;
  3. Don’t hold your breath. Keep breathing as you normally do.

 

Music Credit:

 

Adventures by A Himitsu https://soundcloud.com/a-himitsu

Creative Commons — Attribution 3.0 Unported— CC BY 3.0

http://creativecommons.org/licenses/b…

Music released by Argofox https://youtu.be/8BXNwnxaVQE

Music provided by Audio Library https://youtu.be/MkNeIUgNPQ8

 

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  • Contact the artist:

 

x.jonaz@gmail.com

https://www.facebook.com/ahimitsu

https://www.youtube.com/channel/UCgFw…