5 minutes flat-abs workout that can help you get fit

These days, it gets more and more difficult to devote some time to yourself. We are all running for higher position, more money, brand clothes, expensive cars and what not. While trying to reach our goal, no matter which one it is, we usually neglect our bodies. There is no wonder why, since there is no time to eat healthy you just keep gaining weight, and since there is no time for gym, you just get fine with that thought and that size.

What if we told you that there is another way out? We are not talking about miracles here, because we are grown-ups here, right? To achieve anything, you have to put some effort in. But what if it is all just about the effort, what if there is not that much time needed? Would you agree trying it out?

What we are trying to tell you here, is that to have a nice and effective workout – you only need 5 minutes. All jokes aside, this is a set of exercises which requires no equipment and will take you almost no time, while will grant you something you always wanted – perfect shape.

All you need to do is to follow the instructions and carry each exercise out as long as it is said and try to spend the least time on rest. That is it, as simple as that! If you follow this set of exercises, it will take you only 5 minutes daily on the road to perfect body!

#1. Corkscrew

– Tighten your abdominals. Inhale and scoop your abdominals inwards, while pressing your hands into the mat. Think about pressing your navel to your spine. Use your muscles to scoop your abdominals inwards, rather than “sucking in.”

– Lift your hips. Slowly lift your hips, placing your legs above your head, parallel to your body and the floor. Point your toes out towards the top of the mat. Do not let your legs touch your face.

– Take your legs to the side. Inhale and lift your legs. Keep your legs together, and move your legs to the right side of your body. You should only take your legs slightly to the right, not too far to the ground.

– Bring your legs down. Exhale and allow your legs to come back down. Bring them down until they reach a 45 degree angle with the mat. Keep your thighs and knees pressed together as you bring your legs down.

#2. Crunches Knees Up

– Lie down on your back with your thighs perpendicular to your upper body and your calves parallel to the floor.

– Slowly raise your shoulders and upper back using your upper abdominals.

– Then lower your torso back to the starting position.

#3. Scissor Abs

– Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head.

– Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground.

– Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground.

– Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.

#4.Windshield Wipers

– Lie on an exercise mat, keeping your back flat with no arching of the spine. Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.

– Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position. As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.

– Pause briefly, then rotate to the other side without pausing in the start position. When you have rotated to both sides, that is one repetition. Repeat for the desired number of repetitions.

#5. Crunches

– Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

– Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor.

– Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.

#6. Straight Leg Raise

– Sit or lie down on you back with your legs straight out in front of you.

– Bend the knee of your non-operated leg to a 90-degree angle keeping your foot flat on the floor.

– Tightenten the muscles on your straight leg by trying to contract your quadriceps.

– Keep your quad tightened, and then slowly lift the operated leg six inches off the floor (by contracting the front thigh muscles.)

– Hold for three seconds. Slowly lower your leg to the floor.

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#7.Double Crunches

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– Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.

– Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.

– Pause and return to the starting position.

#8. Bicycles

– Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head. Curl your torso upwards so your shoulders are slightly raised off the floor..

– Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position. Slowly move your legs in a pedaling action as if you are riding a bicycle.

– As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee. After each crunch, return to the start position inhaling as you do so.

– Without pausing, repeat the movement to the other side. Repeat without pausing for the desired number of repetitions to each side.