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Published on Mar 16, 2013
Are you ready to work your abs? I'm Samantha Clayton, fitness expert and former competitive sprinter. I'm working with Herbalife to help you achieve a healthy, active life.
Today, we're going to focus on engaging your core, and work on getting that perfect flat tummy or serious six-pack. In just five-minutes, I expect you to feel the burn and realize that lack of time is not a good enough excuse for not working out your mid-section.
Remember! Some exercises are not right for everyone, so please listen to your body and, if an exercise doesn't feel right, then opt for a modified version or stick with an exercise that feels good and fits within your current fitness level.
Let's begin by warming up our core with a few of my favorite standing moves and then we'll take it to the floor for the remainder of the workout.
Hip circles - Stand with your feet shoulder-width apart - Place your hands on your hips and rotate your hips in small circles. - Gradually increase your movements. - Now, let's switch direction.
Our next move we are going into is called side bends - Place your hands on the outside of your thighs and slowly bend sideways. - Slide your hands down toward your knee. Remember to breathe
Our next move is called the standing high-knee ab crunch - Place your hands up overhead and make a fist. - As you lower your elbows down, lift your knee up to meet your elbows and crunch your torso. - Just keep switching legs and repeat. - Inhale as your arms go up and exhale as they come down.
Let's take it to a standing ab twist next - Place your hands behind your head - Lift one knee as you twist to touch your opposite elbow to your opposite knee like so. - Don't push your head forward and make sure you do this movement in a controlled manner, focusing on your balance.
Let's lie down on the floor for: Crunches - Lie down on the floor and do a pelvic tilt to ensure you are in the correct position. - Place your hands behind your head, contract your core and lift your shoulders up off the floor. - And lower back down
Now stay on the floor with your hands behind your head and your feet extended off the ground. - In one continuous motion, bring your right elbow to your left knee. - And then bring your left elbow to your right knee. - If you need to modify, you can go back to doing just the leg action with your hands and head on the floor modified version.
Time to flip over flip over onto your tummy - Get into a push-up position but instead of being on your hands, rest on your forearms. - Now tighten your core and glutes and keep as straight as you can. - Remember to breathe as we hold for 30 seconds. Remember to breathe.
Our next move is reverse crunches - You want to sit up with your knees bent. - Cross your arms over your chest and slowly lean down by engaging your abs. - Lower just a few inches and sit back up. - You can do this holding your thighs if you need the support.
Ok, we have been through one time. You know the moves, so let's focus on working hard for 2 full minutes. Are you with me? Let's go! - With our crunches, just 30 seconds. - Now let's go straight into that bicycle move, legs are up. Few more. - Now, flip over into plank position and hold a strong core. Hold nice and controlled. Ok here we go for the last 30 seconds - controlled reverse sit-ups
I hope you enjoyed my five-minute abdominal burn workout and can find ways to add some or all of these exercises to your current routine.