By Matthew C. Harling

 

Many of us want our abdominals, or abs, to look amazing. Some want that skinny stomach with Greek God-like washboard abs. The most significant part of the formula to obtain amazing abs is to lose that fat concealing them. However, the good news is that everyone already has a six-pack. You just need to build and strengthen them. Then, when you drop in body fat percentage, you can reveal your abs to the world. And all you need is five minutes daily.

 My strategy is simple. I want you to hit this workout hard and fast with no breaks in between. Attacking your core is because our core is resilient and designed to work. We use our abs every day for just about everything. Muscle only responds to the demand placed upon them. Because of these two facts, it means your only chance to grow a solid stomach is to run towards and fight through the pain of an intense ab exercise.

 There are more benefits to having a solid core. A strong core helps your posture as the muscles help keep the natural alignment of the pelvis and maintain the spine’s curvature. Keeping the spine’s natural alignment decreases the strain placed upon spinal disks, all of which can decrease back pain. Your core supports the spine putting less pressure upon it. This balance and stability are improved when you accomplish this, preventing further injury. Your ability to enhance and perform an exercise, such as hinging, improves your ability to perform more effectively in sports. Now that we answered the what and why, let’s get into the how.

 Here’s how things will go! First, you will perform in three blocks, which is then followed by a finisher. Each block will comprise three exercises lasting thirty secs each for ninety seconds per block. You will notice that each block has an exercise that focuses on targeting your abs in different ways on different planes of motion to create a complete abdominal exercise.

Block One

 Plank: Stabilization Exercise

Targeting the Rectus Abdominus, Transverse Abdominus, and Internal Obliques

• To Perform this exercise, you place yourself in a pushup position
•  You then place your forearms and elbows on the floor
• Pull in, digging your elbows and feet into the ground
• As your arms pull you forward and feet pull you back, squeeze your glute and core.

 Crunch: Flexion Exercise

Targeting the rectus Abdominus and oblique

• Laying flat on your back, place your feet on the floor, knees in the air.
• Cross your arms and lift your body upward, squeezing your abs.
• Be careful not to flex your body. You don’t need to get high up. Just lift with your core.

 Heel Touches: Oblique Exercise

Targeting the Rectus Abdominus, Transverse Abdominus, and Internal Obliques

• Lying flat on your back with your feet on the floor, lift your upper back and head slightly.
• Lengthen your arms with them glued to your body.
• Without allowing them to leave your sides to reach side to side, emphasizing your core with every hell tap.

 Block Two

 Dead Bug: Stabilization Exercise

Targeting the Erector Spinae Transverse Abdominus Pelvic Floor and Obliques

• Laying flat on your back, raise your legs half an inch from the floor.
• Lift your arms reaching straight back.
• Lastly, raise your head and upper back, squeezing your core tightly.

 Reverse Crunch: Flexion Exercise

Targeting the Rectus Abdominus

• Laying flat on your back lifts your hips, flexing your core.
• Bringing your knees to your chest, slowly extend your legs as your lower them to the floor.
• Once you’re a half inch off the floor, thrust your knees back up.

 Russian Twists: Oblique Exercise

Targeting the Rectus Abdominus Internal Obliques and External Obliques

• Sitting on your butt slightly, lean back.
• Lifting your legs slightly off the floor maintains balance.
• Twist your body from side to side, ensuring you’re twisting and not just moving your arms.

Block Three

 Leg Lift & Hold: Stabilization Exercise

Targeting the Rectus Abdominus

• Laying on your back, lift your legs half inches off the ground.
• Squeeze your core to ensure that your hip flexors aren’t the focus.
• If needed, place your hands under you to prevent back pain.

 Ball Pass: Flexion Exercise

Targeting the Rectus Abdominus Erector Spinae Internal Obliques and External Obliques

• Laying on your back (you can use a stability ball or pretend to), extend your body with the ball in your hands.
• Flex your body, keeping your arms straight, passing the ball to your feet.
• Slowly lower your arms and legs before repeating.

 Windshield Wipers: Oblique Exercise

Targeting the Rectus Abdominus Internal Obliques and External Obliques

• Laying on your back, place your arms at your side.
• Lift your legs before slowly lowering them to the side.
• Lift once again and lower to the opposite side,

 Finisher

 Bird Dog: Flexion Exercise

Targeting the Rectus Abdominus Erector Spinae Glutes

• On your hands and knees, maintain a flat back.
• Lift your arm and the opposite leg while maintaining that your hips and spine don’t shift, then alternate.

Matthew C. Harling is a Master Trainer at Crunch Union Square.

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