5-Minute Trouble Zone Workout for Your Belly and Abs



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Uncover amazing abs in 5 minutes? This may sound unbelievable, but you can get a sexy six-pack fast. The key is the 3 C’s: consistency, calorie control and cardio. Commit to this and you will lose the pooch and be left with the killer abs you’ve always wanted.

 

How long before you see results? That depends on you. So let’s set up your Total Gym and bang out some belly fat. Remember that your form is important. If you’re not sure how to perform the exercises check out the video below and we’ll do it together.

 

This workout is suitable for all levels. You don’t have to be perfect, you just have to start moving.

Do these 5 exercises for one minute each several times a week.

 

Regular crunches (Total Gym set up at low to medium level)

  • Lie on your back with your knees bent and feet on the glideboard.
  • Place your hands behind your head and rest your head gently on your fingertips.
  • Don’t lace your fingers together to avoid pulling on your neck.
  • Keep your elbows relaxed and your chin a fist distance off of your chest.
  • Press your navel toward your spine.
  • Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
  • Hold for a moment at the top of the movement and then lower slowly back down.

 

Reverse crunches (Total Gym set up at low to medium level)

  • Lie on your back with your knees bent, feet on the glideboard and hands holding the top of your glideboard.
  • Press your lower back into the board and press your belly button toward your spine as you lift your feet off the glideboard.
  • Keep your knees together, bent at a 90-degree angle.
  • Return to the starting position.
  • Repeat the movement slowly avoiding momentum.

 

Bicycles (Total Gym set up at low to medium level)

  • Lie on your back with your knees bent and feet on the glideboard.
  • Place your hands behind your head and rest your head gently on your fingertips.
  • Bring your knees in toward your chest, and lift your shoulder blades off the ground, resting your head comfortably on your fingertips.
  • Straighten your left leg out while bringing your left elbow toward the right knee. Make sure your torso is moving and not just your elbows.
  • Switch sides and do the same motion on the other side to complete one rep.

 

Tabletop crunches (Total Gym set up at low to medium level)

  • Lie on your back and bring your legs up to a 90-degree angle, as if your heels were resting on a table top. Hands are resting lightly behind your ears.
  • Exhale and lift your shoulders slightly off the floor while pressing your navel to your spine. Make sure that you do not pull your head up with your hands.
  • Inhale and lower to start position.

 

Mountain Climbers (Total Gym set up at low to medium level)

  • Start in a high plank position with hands your glideboard and feet on the floor. Abs should be pulled in tight.
  • Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
  • Switch legs, bringing the left knee forward while moving the right leg back like running in place in a plank position.
  • Repeat, moving quickly until one minute is up.

 

If you have a couple of extra minutes to spare and want more challenge, follow up your last set with 10 roll ups. Hey…why not seal the deal? Have fun with this, watch your form and keep your eye on the prize.

 

Dejinira Lee

Dejinira Lee has been an ACE certified personal trainer, group fitness instructor and nutrition specialist since 1997. She received her education from UCLA’s specialized Fitness & Nutrition program and Tuft’s University for Total Nutrition.Dejinira is also a Total Gym GRAVITY Trainer, BOSU Master Trainer Levels I and II, and an ACE trained Clinical Exercise Specialist. She currently works with golfers, instructors and regular clients of all fitness levels, in both a Virtual and Studio setting, focusing on improving strength, range of motion, balance and agility.“I love meeting the different needs of my clients! It keeps my mind active and inspires me to keep learning. There’s no better feeling than hearing my clients say “I can’t believe I did that!”

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