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Carve Out 5 Minutes of Your Day for This Tough Abs Workout

By , Alicia Capetillo, Editor-in-Chief
Living in a small town, Le Sweat founder Charlee Atkins didn't have a choice but to be active. After all, with only 90 kids in her high school, it was practically mandatory to play sports just so they could fill the volleyball, basketball, cheerleading and track rosters. Despite not initially choosing fitness, she eventually chose it when she began studying sports medicine in college and the love only continued to grow.
 
"It feels good to feel good," the 10-year trainer says about her love for health and fitness. "Through my college education and the final years with my dad—who had me at 64 years old—I realized how the things we do now in our 20s, 30s and 40s make our 60s, 70s, 80s and 90s much easier."
 
With Le Sweat, Atkins' mission is to deliver quick, effective workouts that can be done anywhere, any time. No more saying you just don't have time or can't make it to the gym—her sweat and stretch sessions can be opened right on your phone and most require only your bodyweight or minimal equipment.
 
As a certified strength and conditioning specialist, she hopes to foster a community, noting that a small gym was the first place she truly felt like she belonged. "We come together for the workouts," she says. "We stay because of the relationships."
 
This five-move workout was designed with your living room in mind. Grab a yoga mat and get ready to make your core feel a serious burn. If you're feeling extra ambitious, repeat the workout one, or even two more times.

The Workout

Perform each exercise for 45 seconds, as many repetitions as you can, then recover for 15 seconds. 

1. Scissor Kicks
  • Engage the core by lifting shoulder blades up off the mat, pressing the lower back into the mat. 
  • Point the toes and crisscross the legs over and under aat the ankles. 

2. Frogger Crunch
  • Assume the classic crunch position with the knees bent at a 90=degree angle. 
  • Bring the insides of the feet together and open the knees so they are slightly wider.
  • Place the fingertips behind the ears, then slowly lift the shoulder blades up off the mat as you tighten your abdominal muscles. 

3. Penguin Crunch
  • Place your feet on the ground with your knees bent. 
  • Lift the shoulder blades off the mat, pressing the lower back into the mat.
  • Reaching the fingertips toward your toes, move the body side to side through the obliques. Continue alternating until time is up. 

4. Reverse Crunch
  • Place your feet on the ground with your knees bent at a 90-degree angle. Keep your head resting on the mat. 
  • Pull your knees toward the chest and lift the hips off the ground two to three inches. 
  • Lower the hips back down to the starting position, then continue lowering feet to tap your heels to the ground until time is called. 

5. Straight Arm Sit-Up
  • Start on your back with the knees bent up toward the ceiling. 
  • Extend both arms up toward the ceiling. 
  • Sit up, reaching the arms up the entire time. 
  • Slowly lower back down to the starting position, using your abdominal muscles to control the movement. 
What is your favorite abdominal exercise? 

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Comments

KHALIA2 11/5/2018
Thanks for the info! Report
MBPP50 11/1/2018
Thanks Report
DEBVNE 11/1/2018
I know some of these moves, and do them. A description on how to perform an exercise just doesn’t cut it for me. Form is everything when it comes to safety and injury prevention...a pic or video should be included for this reason.
Report
AJB121299 10/31/2018
Nice Report
ELISAHU 10/31/2018
Please add pictures or links to pictures of how the exercises should be performed :) They really help! Report
NANCYPAT1 10/14/2018
I can do these! Report
ANHELIC 10/6/2018
Thanks for the information. Report
ANHELIC 10/5/2018
Thanks Report
MNABOY 9/30/2018
Thanks Report
REDROBIN47 9/28/2018
Wish I could try this but with vertigo, I can't lay on the floor and exercise. It does look like a good workout. Report
SUSIEMT 9/28/2018
I think I need photos but will check your abs section. Hopefully I will find some that match your descriptions.
Other than that I do Planks. Right now I am finally able to do a 3 min 5 sec plank consistently. I do reverse crunches as well but not like your description. Report
CHRISINMIAMI 9/28/2018
Show me. Photos, please. Report
ARTJAC 9/28/2018
THANKS Report
LESSOFMOORE 9/28/2018
My abs need work! Report
PATRICIA-CR 9/28/2018
Would love photos or illustrations of each exercise. Report
2DAWN4 9/27/2018
Thanks for the aticle! Report
AMYRCMK 9/27/2018
Thank you Report
CECTARR 9/27/2018
Thanks Report
LIS193 9/27/2018
Thanks Report
SPINECCO 9/27/2018
Thanks. Report
AZMOMXTWO 9/27/2018
thank you Report
CHRIS3874 9/27/2018
Was kind of hoping for something similar for upper and lower body as well Report
NEPTUNE1939 9/27/2018
TY Report
VALLEYGIRLSPAGE 9/27/2018
Thanks Report
GRANDMASUSAN13 9/24/2018
I can do this Report
SASHASMOM1122 9/23/2018
Thanks! :) Report
SUNSET09 9/22/2018
5 minutes is worth it, SparkFriends. Report
BABY_GIRL69 9/22/2018
Good info thank you. Report
DAN072254 9/21/2018
Thank you Report
DLDMIL 9/21/2018
Thanks Report
MIYAMO 9/21/2018
Interesting article. Report
RAYMONDWEBSTER 9/20/2018
An Abs crunch machine with 155 lbs x 3 x 12. Three time a week is very good. Report
GABY1948 9/20/2018
Thank you! Report
MNABOY 9/19/2018
Thanks Report
RHOOK20047 9/18/2018
Thanks for the ideas Report
RAPUNZEL53 9/18/2018
Thanks. Report
RAPUNZEL53 9/18/2018
Thanks. Report
RAPUNZEL53 9/18/2018
Thanks. Report
KHALIA2 9/18/2018
Great info! Thanks! Report
GABY1948 9/18/2018
Thanks Report
ROBBIEY 9/18/2018
I need to do more crunches Report
EVILCECIL 9/18/2018
Thanks for the good info. Report
DMEYER4 9/18/2018
thanks for the great article Report
JANIEWWJD 9/18/2018
Loved this workout!!! Report
ANHELIC 9/18/2018
Thanks for the suggestions Report
ZRIE014 9/18/2018
thanks. Report
KATHYJO56 9/18/2018
These do look tough, but very efficient. Report