This article aims to be the ultimate guide for anybody who wants to get a ripped six-pack. The focus is on individuals who want to work out at home, not at a gym, and are looking for a simple workout routine they can do in as little as 7 minutes.
As the title suggests, this article will present you with seven different exercises which will help you get your abs on fire. The super combo of core-strengthening moves and cardio, this routine is designed to “attack” your abs/obliques as well as the other muscles in your body such as the back, pelvis and shoulders. The more you do it, the better you will be at it, and the more muscle you will build.
Why do you need a 7-minute abs workout and is it effective?
This seven minutes workout routine is good for days with a tight schedule If you have a busy schedule and little time, this quick routine of seven minutes can help you get to your daily workout goals. The effectiveness of this routine is very high since it engages your entire core and recruits other muscles.
7 Ab Exercises You Can Do At Home in 7-Minutes
1. Plank: 45-120
Planks are a great way to get your abs on fire. Rolling out planks is the best because it strengthens your entire abdominal region, including the transverse muscles which run vertically along the sides of your core and help with stability.
Start by placing your elbows and forearms on the floor, and stretch out your legs to plant toes on the floor. Keep your back straight and glute firm while engaging the core. Remain in the posture for 45-120 minutes.
2. Side plank: 45-60 seconds on each side.
Side planks are a great way to work your obliques and feel the burn in your core. Start by lying on your side and lifting yourself with one arm for about 45-60 seconds before switching sides.
3. Single leg balance: 60-120 seconds per side, or 2 rounds of 60 seconds per leg
Balance is an important component of fitness. Standing on one leg for 60-120 seconds will challenge your balance in a fun, new way! It will also activate your core muscles. It’s very important to practice both sides of your body, so try standing on your right leg for 60 seconds and then switch to the left.
4. Bicycle kicks for 45-60 seconds.
Bicycle kicks are a great way to get in shape and stay in shape. These exercises will make your stomach stronger by engaging the abdominal muscles. Start by lying on your back, bending your knees, and lifting your feet off the floor. Raise both arms over your head and then extend them straight out in front of you so that they’re parallel with the ground.
Swing one leg up to a 45-degree angle and then extend your other leg out to the side. Keep your abs tight as you bend your back knee and bring it to the ground. Repeat on the opposite side.
5. Sit-up with legs extended: 15-20 reps
The sit-up with legs extended is one of the best core exercises. It strengthens the lower back, abdominal muscles and the muscles on either side of your spine. It will also help improve your balance, coordination and stability.
To do sit-ups, you will need a flat, solid surface, such as a mat or the ground. Lie on your back with your legs extended and the soles of your feet flat on the ground. Make sure that you can keep both shoulders off the ground at all times.
6. Leg raise to left: 10-12 reps.
The leg raise to left is a popular exercise that targets the lower abs. It’s often performed in sets of 10-12 reps with a 30-second break in between. To do the left leg raise, sit on the ground with your left leg resting on the ground.
Place both hands over your right thigh, just below the knee joint. Exhale, and raise your left leg off the ground into a straight line, while tightening your abs and glutes as if you were bracing for impact. Pause at the top of this movement and then slowly lower back.
7. Leg raise to right: 30 seconds.
The leg raise to the right is a simple and effective exercise for the core. It strengthens the muscles in your lower back and improves your balance. To do this exercise, do the opposite of the leg raise to the left given above.
You now have the seven exercises above, and how do you put them in seven minutes? Keep the number of reps and sets specified on each exercise as it is and make sure to have at least 20-30 seconds of rest between sets. The whole routine should take at least 7-10 minutes to complete. Do your best to stretch before and after a workout to increase your range of motion.
In conclusion, Seven minutes of ab exercise is enough to squeeze the stubborn fats lurking around your waistline. Follow the tips and the workout provided above to tighten up your abdominals.