There is not a single crunch, leg raise, or sit up that
anatomically pulls in the stomach, and gives instantaneous results. It's
almost as if they are mocking the efforts of those of us who have the desire
to slim down.
So instead of skimming off the top of the "most popular"
I dedicated myself to research, trial and error to find the best abdominal
exercise that blasted immediate results. I found it. Although the exercises
have been around for a while, most people don't know about them, and are
missing out on one of the best ab routines available.
In Only 5 Minutes a Day:
Doing this routine only takes an easy 5 minutes out of
your day. Depending upon your schedule, you can do it directly in the
morning, right after you wake up, or right before bed, so that your abs
recover while you sleep.
Abdominal Muscles, since they are smaller than most other
muscles in the body, don't need as much recovery time. Maybe, at max, 24
hours. So doing this routine every day, at the same time, is not going to do
damage. However, the first couple of days, you may be too sore (sorry, but
you probably will be) to do a second day in a row. If this is the case,
that's ok, but kee trying and eventually work up to every day.
What are the exercises?
The exercises in this 5 minute routine are a series of
static contracted holds. Since the abdominals are suppose to be contracted
the majority of the time to help with posture, breathing, organ placement,
and balance, static hold exercises actually mimic the abs' natural
placement.
The plank, side-bridges, and stomach vacuum are the only
abdominal exercises in this routine, and all of them deliver almost instant
results. If you don't see, or feel it after the first workout, you will the
second.
So Let's Get Started:
The Plank
The first exercise in this routine is called "The Plank".
It's a fantastic strength, balance, and ab shrinking exercise that works the
entire core.
Go down on your hands and knees, and then extend your
body in a "push up" position. Keep your stomach in to your back as much as
possible, your entire body straight, and hold for 1 minute (or as long as
you can).
This trains your entire inner abdominal wall to stay in.
This also helps with balance and posture. Make sure you're keeping your body
straight, and breathe!
An alternate method to this workout is going on your
elbows instead of your hands. It doesn't make it any easier on the abs, but
it reduces some of the strain on the shoulders.
The Side-Bridge
Much like the plank, this exercise is done with the body
at an angle. Only this time, you're on your side. This is a great all-round
ab exercise that focuses mainly on the external and internal obliques.
Lay on your side. Placing your elbow below the shoulder.
As if you're trying to stay directly to your side. Keeping your feet one on
top of the other, lift your hip off of the ground, with your entire body
rigid at an angle.
Place your other hand on your hip. You should be
perfectly straight, one foot on the ground, and your elbow on the ground.
Hold this position for one minute, or as long as you can.
You can also do this with your arm straight, the palm of
your hand on the ground, but this is more difficult and should probably be
worked up to.
Stomach Vacuum
This
exercise is one of the best for slimming down the
waist line, as well as flattening the stomach. It works a majority of the
internal abdominal sections, so the organs are placed in their proper areas,
as well as flattening the rectus abdominus
You can do this exercise standing, sitting, or lying on
your stomach. But for now, I'll have you standing. Place your hands on your
hips, and blow all the air out of your lungs. Expand your chest, and bring
in your stomach as much as you can, and hold for as long as you can.
You're trying to touch your belly button to your spine.
Work your way up to a minute.
And there you have it! My 5 minute workout! You may be
thinking to yourself "That was less that 5 minutes" but I am incorporating
the amount of rest you will need in between each exercise.
To benefit even greater, try working up to where you can
repeat the process (making it a 10 minute workout), and you'll definitely
see results. Good luck!
