15 minute Ab Workout

Happy Thursday!

I started out my day in a huge rush. My alarm did not blair this morning and I was appalled. How dare my trusty alarm I have had since 12 not go off! So I rushed to get dressed and out the house in 15 minutes. I am here, I am sore from yesterday’s workout and I have a picture! I posted it on Instagram and it looks like my one ab is getting some shine. This is so exciting. One Ab that’s my nickname!

Ignore the baby wipes. I hit the elliptical machine and did my 3 sets of 30 seconds exercise I posted in a previous blog (here). Boy my lats are feeling it. I also discovered I may have a possible groin injury. I felt a knot on my right side where my hip connects to my pelvic bone. It only mildly hurts when I press down on it and when I cough it stays in place. Meh. Today I will workout my core I found an interesting 15 minute workout for abs on Pinterest. Pumps and Iron is the name of her blog. I haven’t had a moment to read any of her other posts but trust me I will!

15-Minute Ab Workout

This workout is broken down into three sections and you’ll rest for 30 seconds in between each.

15-minute ab workout

First Sequence

Complete three rounds of the following exercises. Don’t take a break between rounds.

  • 30 seconds Windshield Wipers: Lay on back, legs perpendicular to the ground and arms outstretched for support. Lower your legs to the right, twisting your hips, until they are just hovering above the ground. Lift back to starting position and over to the left side. Continue back and forth in a windshield wiper motion.
  • 30 seconds Bicycle Crunches: Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.
  • 30 seconds Boat Pose: If you practice yoga, you’re probably familiar with boat pose. Sit in a “V” pose with legs held straight up at about a 45-degree angle with the ground and arms out straight. If it’s too difficult to keep your legs straight, bend them at the knee for Half Boat Pose. Hold for the 30 seconds.

Second Sequence

Complete three rounds of the following exercises. Don’t take a break between rounds.

  • 30 seconds Side Plank Lifts (right side): Start in a side plank position. Lower your hips towards the ground, and then lift upwards, crunching into an arch passed your original straight plank position. Continue lowering and raising.
  • 30 seconds Side Plank Lifts (left side)
  • 30 seconds Elbow Plank: A plank…on your elbows/forearms.

Third Sequence

Complete three rounds of the following exercises. Don’t take a break between rounds.

  • 30 seconds Reptile Planks: Bring your left knee (bent out to the side and parallel to the ground) up to your left elbow, crunching your obliques. Repeat on the right side.
  • 30 seconds Crunch Pulses: For these, you’ll be holding a crunch position (shoulders off the ground) and pushing your hands through your legs, making small ab contractions (crunch pulses).
  • 30 seconds Leg Hover Hold: Lay on your back with hands by your sides for support. Lift your legs off the ground a couple inches and hold. Really engage your core; try to keep the small of your back on the ground and resist arching your back.

Looks challenging enough!  I also discovered a very inspiring blog through fitfluential.com About a woman who was ridiculed and called Precious by her college professor and turned that embarassing painful moment into inspiration to get fit. Home girl is looking GREAT. Read her story here.

Look at her transformation! It is absolutely inspiring. She has a lot to say, she is encouraging and most of all she is so down to earth!

What are your fitness goals today?

Have you ever had a groin injury?

Who inspires you?