Need an ab workout—but don’t have hours to spend in the gym? We’ve got the solution.
The Mexico Ledger - Mexico, MO
Posted Feb. 5, 2013 @ 5:32 pm
Posted Feb. 5, 2013 @ 5:32 pm
» Social News
Whip those abs into shape while your brew your morning coffee with this 5-minute ab workout from celeb trainer Ramona Braganza (who counts Anne Hathaway and Halle Berry among her clients). All you need is a medicine ball—start with 2 lbs. if you’re an intermediate exerciser and 4 lbs. if you’re more advanced. New to working out? Do the ab workout without the ball (just pretend you’re holding one). Whatever weight you use, do the routine straight through without stopping three times per week.
<b>1. Single Leg V Sit</b>
<a href="http://spryliving.com/articles/ultimate-5-minute-ab-workout/single-leg-v-sit-a-b/" rel="attachment wp-att-61373"><img src="http://pgoaspryliving2.files.wordpress.com/2012/12/single-leg-v-sit-a-b.jpg?w=300" alt="Woman abs works out with ball." width="300" height="136" class="alignnone size-medium wp-image-61373" /></a>
Begin lying on your back with the medicine ball in your hands, arms extended overhead. Your left knee should be bent with right leg extended and raised slightly off the floor (A). On an exhale, contract your abs and raise your torso and extended arms in one straight line while simultaneously raising your straight right leg; touch the ball to your shin (B). Inhale, lowering back down to starting position. Do 10 reps, then switch legs and repeat.
<b>RELATED:</b> <a href="http://spryliving.com/articles/yoga-ab-workout/" target="_blank">Ultimate Yoga Ab Workout! </a>
<b>2. Twist and Reach </b>
<a href="http://spryliving.com/articles/ultimate-5-minute-ab-workout/twist-and-reach-a-b-c/" rel="attachment wp-att-61374"><img src="http://pgoaspryliving2.files.wordpress.com/2012/12/twist-and-reach-a-b-c.jpg?w=300" alt="Woman work abs out with medicine ball." width="300" height="87" class="alignnone size-medium wp-image-61374" /></a>
Sit with knees slightly bent, torso hinged slightly back, holding the medicine ball in both hands. Rotate your torso to the right and tap the ball on the floor (A).
Keeping your torso tilted slightly back, twist back to center and raise the ball up toward the ceiling (B). Rotate your torso to the left and touch the ball to the floor (C); return to center, raising the ball. That’s one rep; do 20 reps.
<b>3. Figure 8</b>
<a href="http://spryliving.com/articles/ultimate-5-minute-ab-workout/figure-8-a-b/" rel="attachment wp-att-61375"><img src="http://pgoaspryliving2.files.wordpress.com/2012/12/figure-8-a-b.jpg?w=300" alt="Woman works abs out in figure 8 with ball." width="180" height="282" class="alignnone wp-image-61375" /></a>
Sit on the floor with the medicine ball in your right hand; contract your abs and lean your torso back slightly while lifting both legs off the ground. Raise your right leg; pass the ball from right hand to left, going underneath your right leg and over your left leg (A). Next, scissor your right leg down and left leg up as you pass the ball back in the other direction, going under your left leg and over your right (B). That’s one rep; do 20 reps.
<b>4. Crunch to Toes</b>
<a href="http://spryliving.com/articles/ultimate-5-minute-ab-workout/crunch-to-toes-a-b/" rel="attachment wp-att-61376"><img src="http://pgoaspryliving2.files.wordpress.com/2012/12/crunch-to-toes-a-b.jpg?w=300" alt="Woman works out abs by crunching to toes with ball." width="300" height="190" class="alignnone size-medium wp-image-61376" /></a>
Lie on your back, holding the medicine ball in both hands up toward the ceiling. Lift your head, shoulders and upper back, and raise your legs so that your feet are toward the ceiling (A). On an exhale, raise your torso and push the ball up to touch your toes (B); inhale as you return to previous position. Do 10 reps.
<b>5. Plank with Feet on Ball</b>
<a href="http://spryliving.com/articles/ultimate-5-minute-ab-workout/plank-final/" rel="attachment wp-att-61377"><img src="http://pgoaspryliving2.files.wordpress.com/2012/12/plank-final.jpg?w=300" alt="Woman works abs in plank position." width="210" height="154" class="alignnone wp-image-61377" /></a>
Lie on your stomach with legs long, tops of your feet placed on the medicine ball, and arms bent with elbows below your shoulders and forearms on the floor. Contract your abs and lift your hips so your body forms a straight line from head to toes (B). Hold for a slow count of 10, then slowly lower down.
<i>Learn more about Ramona at </i><a href="http://www.ramonabraganza.com"><i>ramonabraganza.com</i></a><i>, on Facebook at RamonaBraganza (or like her 321Fitnesspage), and on Twitter at @ramonabraganza.</i>
Brought to you by: <a href="http://spryliving.com">Spry Living</a>