A quick and effective 15-minute abs session to help you strengthen your abs, make them appear more visible (depending on your body fat level) and improve your waist circumference. Here's the concept: you have a lot to do and little time to play sports. You are looking for a good abdominal workout that does not take too much time but is still a minimum effective. If you have 15 minutes in your day, this session will do the job. At the beginning of each minute, start your series. Once you have finished, all that remains in the time of that minute is your rest time. The next minute is the beginning of your next series. You will do 5 ab exercises in rotation for 3 complete sets of each in 15 minutes.
Your 15-minute abdominal program
- Ab Roller (abdominal wheel): 6 to 8 reps (during minute 1, 6 and 11)
- Lying leg lift on the floor: 10 to 12 reps (during minute 2, 7 and 12)
- Bicycle: 30 seconds (during minute 3, 8 and 13)
- Crunch: 15 reps (during minute 4, 9 and 14)
- Board on the side: 20 seconds (during minute 5, 10 and 15)
This exercise seems quite simple, but don't be fooled, the abdominal wheel (or Ab Roller) is an intense fitness accessory! And don't even think about trying to cheat, you wouldn't get the same results. Holding the abdominal wheel handles, roll as far as you can on each repetition without touching the ground. Stretch out your arms in front of you and imagine that you are going to touch the ground with your nose. Voluntarily contract your abdominals and use your trunk to move back up to the initial position. If you can't keep your back straight or if you have trouble keeping up the tension on the last few repetitions, take a few seconds to rest and try again, or just stay on the board. Once you understand, you will begin to feel the results for yourself. A series (6 to 8 repetitions) should take 20 to 25 seconds.
Extended leg lifts
Lengthen your legs on a bench or on the floor and even add weight if you wish. Keep your hands under your buttocks and straighten your legs without bending them. If you have a back problem or are injured, it is good to bend your knees to reduce the intensity until you build your abdominal muscles. For extra-intense abdominal contraction, lift your hips up at the top of the movement and suck your abs towards the spine. Control your legs when you lower them, using your abs and not your hip flexors. A series (10 to 12 repetitions) should take 30 to 40 seconds.
Because you maintain isometric contraction while rotating and stretching your legs from front to back, your “six-pack” (abs) will work from all angles. Resist the temptation to accelerate the pace of this exercise during working time. It is natural to want to do as many repetitions as possible, but with only 15 minutes, we are looking for quality rather than quantity. Slow down and focus on the working muscles for the best results. You are blocked for 30 seconds, so you know that you have at least 30 seconds to rest before your next exercise. Maintain a good range of motion and voluntarily tighten your abs. Every rehearsal must count!
Crunch is a basic abdominal exercise and always as effective as long as it is well executed. When you make your crunches, don't think about rolling your shoulders. Instead, focus on contracting your abs and let this movement naturally lift your upper body. As you lift your shoulders off the ground, you should feel an intense contraction in your abdominals. Remember to protect your neck by keeping it in as neutral a position as possible. Do not block your fingers behind your head. Cross your arms on your chest or place your hands on the temples of your head or fingers behind your ears. The total of 15 crunches should take 20 to 30 seconds in total.
Board on the side
The regular board is super effective, but the sideboards bring another level of abs into your arsenal. Lie on your side and place your lower elbow under your shoulder (aligned). Exhale as you lift your hips off the ground until your body is in a balanced position on your feet and elbow. Continue to breathe while you maintain this position without letting your hips drop. Once the 20 seconds have elapsed, quickly move to the other side and repeat. By the time it is finished, you will have only 10 to 15 seconds to recover before the circuit starts again.