This intense workout will activate all the muscles in your midsection without any equipment. However, you’re not allowed to in between exercises. Simply jump from one exercise to the other.
I recommend going through the workout first to learn the exercises you’re not familiar with. Note that maintaining proper form will help lower your risk of lower back pain.
Frankly, this workout is quite challenging. Therefore, you must use your willpower to get it done.
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Watch the demonstrations below the video to learn proper form for each exercise.
7-Minute Total Abs Blaster Workout
Below are the exercises in the routine and how to perform them properly.
Bicycle Crunches – 30 Seconds
Reverse Crunches – 30 Seconds
Vertical Leg Crunches – 30 Seconds
Long Arm Crunches – 30 Seconds
Heel Touches – 30 Seconds
Lying Leg Thrusts – 30 Seconds
Hollow Body Rock – 30 Seconds
Frog Crunches – 30 Seconds
Cross Crunches – 30 Seconds
Cross Mountain Climbers – 30 Seconds
Boat Pose Knee Tucks – 30 Seconds
Dead Bugs – 30 Seconds
A study by the American Council of Exercise concluded that bicycle crunches are the most effective ab exercise. And I agree because this exercise leaves your abs burning.
This phenomenal exercise activates your ab and oblique muscles. Keep your feet off the floor while doing this exercise.
Reverse crunches are excellent for building your abs without putting pressure on the spine. Make sure you lift your entire lower back off the floor to get the most out of this exercise.
Also, control your motion when lowering your hips instead of just letting them fall. Lastly, make sure your feet don’t touch the floor when you lower them.
Vertical Leg Crunches
This exercise is quite challenging but it’s worth it. Keep your legs as straight as possible when performing vertical leg crunches.
Additionally, lift your upper back as high as possible as you extend your arms to touch your toes. And slowly lower the upper back to the floor.
Long Arm Crunches
This unique variation is more challenging than regular crunches. Simply lie on your back, bend your knees, and extend your hands over your head. Then lift your upper back off the floor to perform the crunch.
Keep your arms in the same position – don’t move them up and down. Lastly, control your motion when lowering your back to the floor.
Heel touches are excellent for activating your ab and oblique muscles. For this exercise to be rewarding, keep your upper back slightly off the floor and slowly bend your torso from left to right.
Lying Leg Thrusts
Lying leg thrusts are phenomenal for activating your lower abs. To perform this exercise, lie on your back and place your hands on the floor. Lift both feet until they face the ceiling and keep them straight.
Now, raise your hips as high as possible, pause for two seconds, and then lower them until your butt touches the floor before raising the hips again.
Hollow Body Rock
Perform this extraordinary exercise on a soft surface such as a mat. Keep your arms and feet as still as possible when doing the body rock.
You’d be surprised to find that weird exercise activates both your ab and oblique muscles.
When done properly, frog crunches activate your lower abs. Luckily, you can easily learn the proper form for this exercise.
Lie on your back and place your hands behind your head. Bend both knees and bring your heels to touch each other close to your butt. Now crunch in until your elbows touch your knees.
Cross crunches target your ab and oblique muscles. Make sure you lift one side of your upper back off the floor on each rep.
It’s important to perform this exercise slowly to get the most out of it. Moving too fast makes it less effective.
Cross Mountain Climbers
You probably know that mountain climbers mainly target your abs. Well, this variation also activates your oblique muscles.
Additionally, mountain climbers target your shoulders, triceps, and leg muscles.
Boat Pose Knee Tucks
I love this exercise because it leaves the abs burning. Keep your back on a 45-degree angle off the floor and it should also be slightly curved.
Then extend your legs until they’re almost straight before bringing them close to the chest.
Dead bugs build core strength and improve coordination. Perform this exercise slowly to fully activate your ab muscles.
The truth is you can build your abs without going to the gym. You just need to combine ab workouts with full body workouts.
You see, full-body workouts lower your body fat percentage, which makes your abs pop. Therefore, take advantage of full-body workouts like the ones in the fat blaster sequence.
This unique sequence has progressive full-body workouts that allow you to burn fat and build muscle in the shortest time humanly possible.