Can you spare 15 minutes during your day?
One of the most common complaints for ditching exercise is that we’ve got no time!
We get this!
In between uni or working, organising dinner, doing your life admin and catching up with friends, it’s sometimes hard to find an hour to get in some exercise time!
Well, if you’ve got 15 minutes then you’ve got time to try this quick ab circuit designed to help you strengthen your core and tone up those abs!
Russian twists (10 twists)
1. Sit down on the floor with your knees slightly bent and raised at a 45 degree angle.
2. Lean back slightly, keeping your back straight and then twist your arms to the left, back into the centre and then to the right. Remember to twist from your core,not from your shoulders.
Got abs of steel already? Try raising your legs higher than 45 degrees off the mat so your body is in a V-shape and perform the same exercise. Or grab a medicine ball (or 5 kg weight) in both hands and perform the same exercise.
Hip lifts (10 lifts)
1. Lie with your back on the floor with your hands by your side and your feet raised to the ceiling at a 90 degree angle.
2. Slowly push your legs up into the air so your hips come off the mat.
3. Lower your hips back onto the mat and release your legs back to a 90 degree angle.
Want to make it harder? Find a bench and grab the end of the bench with your hands. Start with your legs parallel to the bench and then lift up to a 90 degree angle. Follow with your hip lift and release your legs all the way down to the bench.
Mountain climbers (20 each leg)
1. Get into a plank position with your arms directly under your shoulders and your hands flat on your mat.
2. Bring your right leg towards your left elbow (it might not reach that far but as close as you can get) and then release it back to the floor.
3. Then, bring your left leg towards your right elbow and release it back to the floor. Note: Don’t be tempted to move your arms out from under your shoulders as the exercise won’t be as effective!
Want to make it harder? Pick up the pace (but don’t lose your technique)!
Scissor kicks (16 – 8 each leg)
1. Lay down on the floor with your back on the mat and slightly lift your shoulders off the mat (don’t just lift your neck).
2. Place your hands in a triangle and put these under your tailbone.
3. Raise your legs up to 90 degrees and keep them straight.
4. Slowly lower your left leg to the floor and then bring it up to 90 degrees. Then slowly lower your right leg to the floor and bring it back up to 90 degrees.
Want to test yourself? When you feel ready, lower both your legs down to the floor together and raise them both back up to 90 degrees. Remember to keep your core engaged so you don’t train your back!
Ab bikes (20 each leg)
1. Lay down on the floor with your back on the mat and put your hands behind your head to support your neck.
2. Raise your legs to 45 degrees and then bend them at the knees so your calves are parallel to the floor.
3. Bring your left elbow to meet your right knee. Release your right leg straight out so it hovers above the floor (this counts as 1 rep)
4. Bring your right elbow to meet your left knee. Release your left leg straight out so it hovers above the floor (this counts as 1 rep)
Want to test your abs? Lift your chest higher up so you are really keeping your ab muscles engaged the whole time.
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