THE EIGHT MINUTE AT HOME ABS WORKOUT(VIDEO)


Four moves and eight minutes is all you need to complete this awesome ab workout! These four exercises can be done with modifications to make them as easy or as difficult as needed. Make sure to take time, and focus on form.

These exercises aren’t about how quick you do them, but how well you do them.

Do the four exercises listed below for 45 seconds each with 15 seconds rest in between. Then repeat the four exercises for round two.



1) Classic Crunch
Step-by-Step Instructions
#1 Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Some people find that crossing the arms over the chest helps them avoid pulling on the neck. However, if you find your neck is strained, you can keep one hand cradling the head. If you are putting your hands behind your head, your fingers should gently cradle your head. The idea is to support your neck without taking away from the work of your abs.
#2 Pull your belly button towards your spine in preparation for the movement.
#3Slowly contract your abdominals, bringing your shoulder blades about 1 or 2 inches off the floor.
4# Exhale as you come up and keep your neck straight, chin up. Imagine you’re holding a tennis ball under your chin. That’s about the angle you want to keep the chin the entire time.
#5 Hold at the top of the movement for a few seconds, breathing continuously.
#6 Slowly lower back down, but don’t relax all the way.
#7 Repeat for 15 to 20 repetitions with perfect form for each rep.

2) Plank

# Select a place where you can extend your whole body length. Using an exercise mat will give you enough padding to be comfortable on all fours.

#Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
#Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
#Hold this position for 10 seconds. Release to floor.
#Over time work up to 30, 45, or 60 seconds.



3) Cross Crunch

  • Lie on your back, and lift your upper body off the floor so your shoulder blades hover.
  • Lift your right leg off the floor, and bring your left leg to 90 degrees, gently holding the left shin. Keep your upper body lifted as you switch or scissor your legs to complete one rep.

4) Rope Climbs