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:
- Start in a plank position with your hands under your shoulders, fingers pointing straight;
- Touch your left shoulder with your right hand;
- Return to starting position;
- Touch your right shoulder with your left hand;
- Return to starting position;
- 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
- Strengthens lower back
- Strengthens abs
- Improves balance and stability
FORM:
- Start on all fours, knees under hips, hands under shoulders;
- Inhale as you reach your right arm out and extend your left leg straight behind you;
- 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
- Strengthens and tones abs and arms
- Stretches shoulders, hamstrings, calves
- Calms the mind and nervous system
- Helps prevent osteoporosis
- Relief from sinusitis, asthma, flat feel and menstrual pains
FORM:
- Start in a plank position on your elbows;
- Feet are hip width apart;
- Body parallel to the floor;
- Head aligned with your spine;
- Contract abs and draw your belly to your spine;
- Draw your shoulders down;
- Exhale as you pike your butt up towards the ceiling;
- 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
- Safer for the knees than forward lunges;
- Works glutes harder;
- Added twist works obliques harder
FORM:
- Start straight up with feet hip width apart;
- Squeeze your abs;
- Take a large step back with your right foot;
- Plant your toes;
- Lower to a lunge bending the front leg into a 90 degree angle;
- Your back knee is almost touching the floor;
- 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:
- Start in a push up position with hands under shoulders;
- Body forms a straight line;
- Slowly lower one arm until your elbow rests under your shoulder;
- Lean on that forearm and bring the other one down;
- Slowly return to the push up position;
- Keep going for a minute
NOTES:
- Engage your core
- Keep your body straight
PLANK WITH KNEE TO CHEST
BENEFITS
- Improves Upper Body strength
- Strengthen trunk muscles
FORM:
- Begin at a push up position, hands under shoulders;
- Bring one knee to your chest;
- Take it straight back;
- Bring the other knee to your chest;
- 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