5 Minute Abs Tabata – January Ab Workout

5 Minute Abs Tabata – January Ab Workout

The workout at a glance

5 minute tabata
20 seconds for each exercise followed by 10 seconds rest

1. Down dog to high plank knee to arm [picture below]

2. Other side

3. V-ups [picture below]

4. Repeat v-ups

5. Bear kick throughs [picture below]

6. Repeat bear kick throughs

7. Hollow rocks [picture below]

8. Repeat hollow rocks

9. Single leg low plank [picture below]

10. Other leg

down dog to high plank knee to arm
down dog to high plank knee to arm

1. & 2. Down dog to high plank knee to arm

NOTES

Shorten your high plank stance just a little (ie. bring your feet a little closer to your hands) so that you have a smaller gap from knee to arm.

Make sure you come up into a single leg down dog between each rep.

3. & 4. V-ups

NOTES

Keep your low back glued to ground.

If you can’t do the latter, bend your legs.

v-ups
v-ups
bear hold kick throughs
bear hold kick throughs
bear hold kick throughs
bear hold kick throughs

5. & 6. Bear kick throughs

NOTES

First work on kicking your leg out to the side with control.

Then work on straightening it.

Then add the hand behind the ear.

 

7. & 8. Hollow rocks

NOTES

Eliminate the gap between your lumbar curve and the ground, in essence tuck your hips and keep that position through the entire movement.

Bend your legs if you cannot do the latter.

Lift your head & shoulders off the ground by creating a “crunch” through your upper abs & hold that through the entire movement.

Maintain your arms by your ears.

As soon as your lumbar spine lifts, stop and break, then go right back in.

*I’m still trying to master all of this!

hollow rocks
hollow rocks
single leg low forearm plank

9. & 10. Single leg low plank

NOTES

Tuck your hips first to create a “crunch” in your abs so that your abs are loaded and not your lower spine.

Break as soon as you’re unable to hold the latter position – it means your core has turned off because it’s cooked and it needs a rest!

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