5 Minute Six Pack Abs Exercise at Home


5 Minute Six Pack Abs Exercise at Home

A killer 5 minute six pack abs exercise at home blast! It’s going to bring the burn, melting fat and building up tough, sexy abs!

Mountain Climbers

1. Hold yourself in a high plank position, squeezing your core.
2. Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.
3. Fire your leg back into its original position. This is one rep.
4. Repeat rapidly with the other leg.

Jackknife From Lying Flat

The jackknife is another awesome six pack abs exercise at home for hitting the full length of your ab muscles.
1. Lie flat on your back with your hands stretched out above your head.
2. Engage your ab muscles, raising your torso and keeping your arms beside your head until the top of your crunch.
3. At the same time, use your abs to raise your legs towards you whilst keeping them straight.
4. When you’re at the top of your crunch, continue to move your arms around to the side of your legs, tensing your abs in this position.
5. Slowly reverse this movement, lowering your legs and torso until you’re lying flat again. This is one rep.

Flutter Kicks

Flutter kicks are a great six pack abs exercise at home to give your hip flexors, lower abs and quads a workout.
1. Lie flat on your back on the floor or on a bench.
2. Lift both feet an inch or two in the air.
3. Tense your lower abs to raise one leg.
4. Alternate between raising each leg, lowering them to 1-2 inches above the ground. A flutter kick with both legs counts as one rep.

Ab Bikes

The ab bike is a great movement to hit all of your ab muscles with one exercise.
1. Lay flat on your back, with your feet extended in front of you.
2. Bend your elbows, placing your hands at the side of your head (you can rest them behind your head, never pull on your neck)!
3. Bend your knees at a 90 degree angle with your hips.
4. Cycle between bringing your opposite elbow and knee to each other, whilst extending your other leg outwards as shown. Your legs should circle around like they would if you were riding a bike.
5. Make sure to twist your torso, tensing your abs as you make a cycling movement.
6. Each time you’ve completed a cycle of each side, that is one rep.

Crunches

The crunch is a great base ab exercise.
1. Lie flat on your back.
2. Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
3. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
4. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.


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