Squeezing in a Workout -- 10 (or 5) Minute Abs

Let's face it, October was crazy, November is chaotic and December is just insane.  We haven't even celebrated Thanksgiving yet and I am beginning to feel the squeeze of necessary holiday prep, school activities and a million other things that come up before we ring in 2017.  One of the first things that tends to get axed to make time for other things is my gym time, sad but true!

Today, I'm going to share with you a workout that has been printed out and kept handy in my house for the past 10 years.  No equipment needed, all you need is yourself and a watch.

10 Minute Abs

Perform each of the listed exercises without a break for 1 minute each.  If doing "5 Minute Abs" perform each for 30 seconds.  Try to do as many QUALITY repetitions as possible; don't focus on quantity.  Rest in the up position.  The exercises may be performed in any order -- order can affect total difficulty! 

1. Sit-ups: all the way down, all the way up
2. Crunches: tighten your abs and keep your lower back pressed against the floor, raise neck/shoulders
3. Flutter Kicks: legs and knees are straight, move from the hips
4. Leg Raises: alternate bringing both legs straight and together from 6" off the ground to 90*s
5. Ankle Touches: in a crunch position rotate your torso side to side stretching your arms to touch alternating ankles
6. Center Plank: hold a straight back pushup position from your elbows
7. Right Plank: rotate your plank so you are balanced on your right elbow
8. Left Plank: rotate your plank so you are balanced on your left elbow
9. V-Sit: with either bent knees or straight legs, balanced yourself on the meaty part of your butt and hold your body in a "v" position
10. Bicycle Crunches: from a crunch position, slowly push one leg straight and the other toward your chest, rotating your elbows to touch the opposite knee

For added difficulty, perform 1 upper body exercise in between every 2 ab exercises.  This will extend your time to 15 (or 7.5) minutes.  Suggested upper body exercises include:

1. Regular Rushups
2. Wide ArmPushups
3. Diamond Pushups
4. Narrow Pushups
5. Staggered Pushups: right arm slightly forward of shoulder, left arm slightly back; alternate
6. Negative Pushups: 5 second count to the down position
7. Tricep dips
8. Mountain Pushups: with your butt raised into the air (think downward dog position) press your head toward the floor

Your abdominal muscles are just like any other muscle group and need time to rest and recover in order to get stronger.  Do not do this exercise sequence on consecutive days to allow for proper recovery.