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Getting Fit at Home in 5 Minutes – Abdominal Area

Photo by Cadena Dial

This is bi-weekly article aiming to improve your fitness level and overall physical health without requiring spending an enormous amount time and using the regular items and areas at home.

Today we will focus into a very important muscle group in our body, OUR ABS.

A quick 5 minutes abs workout routine may sound a bit unbelievable to be efficient, but it has been proved that it works. If you are eating right and do intensive cardio training regularly, you can get a flat stomach even if you do ab exercises only for 5 minutes.

By controlling your calorie intake and intensive cardio, you will lose belly fat, so your abs will be visible. The key factor is to do these routines regularly at least 4-5 times a week. You are maybe interested in cardio ab workouts.

Image from Alamy.com

It is also crucial to focus on those abdominal muscles and perform the movements accurately. You should do as many reps as possible. By these kinds’ routines, you will tone and strengthen your core.

Below I have gathered some of the best quick core workout exercises in a series that only last few minutes. Each of the exercises mentioned need to be performed for 30 seconds in a series of 5 minutes.

Abdominal workout at home without equipment

Plank Hold

If you’re new to planks, the forearm plank is a great way to really feel the burn. This video outlines proper form and technique.

  1. Get down on your mat and place your forearms directly underneath your shoulders. Your hands should be extended, and your body lengthened.
  2. Tuck your tailbone and ensure you engage your glutes, triceps, and abs to prevent your spine from arching toward the mat.
  3. Tuck your toes under and lift your knees, so that your body forms a straight line.
Figure 1 – Plank Hold

Plank with Slow Alternating Knee Pulls

For another move that will define your obliques, try taking the knee to the outside, pulling it across your torso.

  1. Begin in a forearm plank position.
  2. Lift your leg and pull your knee toward the respective shoulder.
  3. Push your knee back to starting plank position. Be sure to keep your abs and glutes tight throughout the exercise.
  4. Repeat on the other side to balance out your strength training.

Continue alternating sides for 30 seconds.

Figure 2 – Plank with Slow Alternating Knee Pulls

Single Leg Lowers

This exercise can be done in two (2) movements:

  1. Sit on the floor with your legs completely straight in front of you. Lean back slightly and rest your body weight on your elbows with your palms facing down and raise both legs slightly off the ground with toes pointed.
  2. Tighten your abs, bend one leg, and bring your knee as close to your chest as possible before lowering back down into the starting position.

Continue alternating sides for 30 seconds.

Figure 3 – Single Legs Lowers

Straight Legs Sit Ups

Straight-leg sit ups form a smaller part of the crunch family. You can perform straight-leg sit ups by:

  1. Lying face up on the floor with your legs straight.
  2. Then moving your upper body as you would for a standard bent-knee crunch.

Alternatively,

  1. Lie on your back, raise your legs so they’re perpendicular to the floor
  2. Perform the standard crunching motion with your torso. Your knees will typically be slightly flexed in the latter exercise, but not bent nearly as much as in a standard crunch.
Figure 4 – Straight Legs Sit Ups

Punch Side of Legs Crunches

This exercise can be performed following the instructions below:

  1. Lie on your back, flex your legs so your foot is flat on the floor.
  2. Perform the standard crunching motion with your torso.
  3. Throw a punch during completion of the crunch movement. Alternate the punch with each movement.
Figure 5 – Punch Side of Legs Crunches

Speed bag Side to Side Crunches

This exercise is a variation of the Punch Side of Legs, it can be achieved through the below instructions:

  1. Lie on your back, flex your legs so your foot is flat on the floor.
  2. Perform the standard crunching motion with your torso.
  3. Throw an elbow to the leg on the opposite side with completion of the crunch movement. Alternate the elbow with each movement.
Figure 6 – Speed bag Side to Side Crunches

Double Row Crunches

This exercise can be completed following the simple instructions below:

  1. Lie flat on your back and place your hands behind your head. Bring your feet close to your glutes so your knees are bent and place your feet flat on the ground. This is your starting position.
  2. With elbows flared to the side and behind your head, brace your core and lift your shoulders and upper back off the ground. Simultaneously, bring your knees to your chest. Contract the core at top of movement, pause, then return to starting position.
Figure 7 – Double Row Crunches

Flutter Kicks

A Flutter Kick is an exercise that specifically targets the lower abdominal wall. Execute this exercise by following the instructions reflected below:

  1. Lie on your back and extend your legs up to a 45-degree angle. Keep your arms straight and in line with the floor, palms facing down. Lift your head, neck and shoulders slightly off the ground.
  2. Keeping your legs stick straight and glued together with your toes pointed, start lowering one leg.
  3. Raise your lowered leg and lower the other, focusing on keeping your core engaged.
  4. Continue the movement, alternating between legs.
Figure 8 – Flutter Kicks

Suitcase Crunches

As it turns out, this exercise has a fancy name – the suitcase crunch (since you fold your body together like you’re shutting a suitcase.), these are the instructions:

  1. Begin by lying on your back on the ground. Your legs should be straight, and your arms extended behind your head. This will be your starting position.
  2. To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
  3. After a brief pause, return to the starting position.
Figure 9 – Suitcase Crunches

Boat Pose Pulses

This is also an isometric abs exercise that includes a dynamic component for the muscles of the lower abdominal muscles.

  1. Start in boat pose with your calves parallel to the ground.
  2. Gently lower the tips of your feet to the ground by flexing your knees.
  3. Tap the ground very lightly and then immediately extend your knees to return to the starting position.
  4. Repeat for 30 seconds.
Figure 10 – Boat Pose Pulses

Home abdominal workout (no equipment needed!)

Note: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.

Total Duration: 5 mins – Each exercise 30 seconds

  1. Plank Hold
  2. Plank with Slow Alternating Knee Pulls
  3. Single Leg Lowers
  4. Straight Legs Sit Ups
  5. Punch Side of Legs Crunches
  6. Speed bag Side to Side Crunches
  7. Double Row Crunches
  8. Flutter Kicks
  9. Suitcase Crunches
  10. Boat Pose Pulses

Happy Training !!!

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