7 Minute Ab Blast Workout

7 minute ab blast workout, home workout, busy mom an workout, six pack workout, bodyweight ab workout, workout at home

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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Olia Voronkova

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