Eight Minute Abs
Eight Minute Ab Session
10 “W” Leg Raises – Lie on your back and drop your feet down and away from your body, just a few inches from the ground. With this “W” version, you will part your feet at the bottom of the motion & bring them back up in that up & out diagonal, just like the letter, to complete one rep. You will feel this in your abdominal muscles, the tops of your thighs (quads), and your hip flexors.
50 Second Plank – Go into a plank position with weight in forearms and toes. You can also do this from your knees if the full version is too difficult. Keep your elbows under your shoulders and your abs tight. You can take a break at any time if you need to, just go right back into the plank as soon as you can, doing the easier version if necessary. This is a great no impact total body exercise.
14 Frog Leg Crunches – Lie on your back and bend your knees, kicking them out to the sides and pressing the soles of your shoes together, then crunch upward with both the upper and lower body. You will feel this in the abs & thighs.
14 Figure “4” Leg Raises (7 on each side) – Bring both legs straight over hips, and bend one knee to cross one leg over the other, the lower the leg while holding that form. The weight from the other leg will make it slightly more difficult. This targets the lower abdominals, hip flexors and quadriceps.
28 Leg Raise Toe Taps – Prop yourself up on your elbows while lying on your back and extend your legs in the air. Bend at the knee on one leg and tap the ground with that foot. Bring it back up and repeat on the other leg. You will feel this in your quads, hip flexors, and abs. Increase the challenge on your abs by lowering the static position that your legs hold during the taps.
20 Diagonal Jackknife Crunches (10 on each side) – Lie flat on your back and bring one arm up and over towards the toes of the opposite foot (also raised). This is great for abdominals, obliques, and thighs. 35 Standing Toe Touches – Standing with arms straight up overhead, lift one leg up, reaching towards the toe of that foot with the opposite hand. Use slow and smooth motions with this in order to get the most benefit. You will feel this in your thighs and abdominals.