Five-minute abs

Working out regularly but struggling with those gorgeous six-pack abs? Then it’s time to change things up a little bit. Try these two exercises (that actually work) along with maintaining a low-carb diet.

1. The Myotatic Crunch

If you have to choose one exercise, choose this one. If a BOSU ball is not available, use a small Swiss ball (45-55 cm in diameter).

Using a BOSU or Swiss ball, ensure that your bottom is close to the floor, no more than 6 inches off the ground. Then, follow the steps mentioned below:

  • Start with your arms stretched over your head as high as possible. Keep your arms next to or behind your ears during the entire exercise.
  • Lower your arms in a controlled manner for 4-5 seconds until your fingers touch the floor (extending your hands away from the ball).
  • Pause at the bottom for 2 seconds, aiming for maximum stretch.
  • Rise in a controlled manner and pause in the upper, fully contracted position for 2 seconds. The arms should not pass perpendicular to the ground.
  • Repeat the above for a total of 10 repetitions. On completion, add weight to your hands. It is advisable for females not to exceed 4 kg of weight.

2. The Cat Vomit Exercise

  • Get on all fours. Don’t arch your back or strain your neck.
  • Exhale from your mouth until all air is fully expelled. Your abs should be contracted from this forceful exhale. Full exhalation is necessary to contract the transverse abdominals, and you’ll use gravity to provide resistance.
  • Hold your breath and pull your belly button upward towards your spine as hard as you can for about 10 seconds.
  • Inhale fully through the nose after holding for 10 seconds.
  • Repeat the above for a total of 10 repetitions.

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