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Hello there & welcome back! Today, we are discussing a quick ab workout done at home! This core fitness routine is 9-minutes and customizable for beginners and advanced exercisers. Yes, only 9 minutes! No excuses!
Let’s quickly talk about activation exercises, which are a passion of mine. Let me explain why. We could be doing a workout and just going through the motions, not necessarily lighting up the muscles intended to be working. For example, you can do squats without correctly activating your glutes. However, an activation exercise done first will increase the likelihood that you are firing the right muscles in more advanced movements later. Still with me? Good!
The at-home 9-minute ab workout:
1 min: Core activation exercise – lay on a mat or soft surface with knees flat on the floor. Start in a neutral spine (allow there to be a natural curve to the back), hold to inhale, then exhale as you push your lower back completely flat into the mat. Do this for 1 minute and try to only use the strength of your abs to tilt the pelvis up.
Then, repeat the following twice:
1 min: full body crunch
Beginner option: upper body only
1 min: Forearm plank – plank form info here.
Beginner option: Drop knees
Advanced option: add an alternate knee to shoulder
30 sec each: Side plank each side
Beginner: drop knees
Advanced: hip pulses UP
The first time through to this: 1 min: Alternate opposite arm and leg extension
The second round through do this: 1 min: Superman
- Breathe: inhale prepare, exhale on the work!
- Stay present: mind focused on the muscles working through every rep!
- PLANK form: You MUST lift your hips in line with your spine, engage your booty, and feel the core pulling in! Mind in your muscles – stay focused!
I promise you will get more out of 9 minutes done correctly than you ever will from 100 minutes doing it wrong – promise!
Till next time,