5 minute lower abs workout

In order to maintain good physical shape, it is enough to devote no more than half an hour a day to training the muscles of the whole body. Try to do at least three times a week a five-minute workout for the lower press, and you will feel the full effectiveness of fast workouts.

In this case, you will not need any equipment, only a mat if you need it, that's all exercises can be performed anywhere — at home, in the country, and even in good weather in nature.

All exercises are performed for 1 minute without breaks and rest between them. You can only take a short breath for a few seconds to continue your workout with a clear head.

Start with a warm-up, stretch your body with jumps or gymnastic exercises. Get into a plank position on your forearms and elbows. Straining the muscles of the press and back, lower the pelvis to the floor (if the lower back allows), then raise it above the horizon.

Immediately, without rest, we move on to the next exercise. Top twists. In this case, it is advisable to keep the legs on weight, bent at the knees. If you can't, put them on the floor and do only twisting of the body, not by raising the head and straining the neck, but by the force of the press. Your task is not to raise your head higher, but to tear off the upper part of the body from the floor — the shoulder girdle, shoulder blades. Round your back and press your lower back to the floor to maximize your abs.

The next type of crunch is leg and arm raises. In the starting position, you lie on the floor, hands behind your head, and your legs are folded into a «butterfly». As you exhale, raise your upper body at the same time as your legs, and try to keep the position of your legs in a “butterfly” throughout the entire trajectory of movement.

In this case, you have one foot on the floor, and the other is raised vertically up (or as high as you can). From it, move the leg that is at the top to the chest, straining the muscles of the lower press.

After lifting and lowering the legs, sit on the floor, hands behind your head, pull your toes towards you. Perform twists to the right and left, alternately lifting and holding the leg on weight for a few seconds. In this exercise, try to keep your back straight. After a five-minute complex, stretch the press in the “dog face up” position.

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