No time, no problem. You don’t need hours on end simply to make yourself better.
I put together a 8 minute AB routine you can do at home without any equipment. This is no promise for flat abs or a sculpted waist, but if you complete this workout a couple times a week for a month you will definitely notice your strength improve, and that is a major bonus for back health, posture, and your daily living. You will perhaps notice some abdominal tone as well.
Use these on days you don’t workout or as a warm-up to your typical workout.
Use these two exercises: Dead bugs and the side plank with leg lift.
Set a timer for 8 minute and perform 10 deadbugs (each movement counts as one) and 10 side plank leg lifts on each side. Repeat for 8 minutes.
Use all three exercises.
Set a timer for 8 minutes and complete 10 reps of each exercise until the time is up.
Complete each exercise for a minute for 2 rounds.
1 minute plank row
1 minute side plank with leg lift side 1
1 minute side plank with leg lift side 2
Video links below.
** For women in late pregnancy or early postpartum skip the plank row as it is not an optimal choice.
Set yourself up in a push up position with hands underneath the shoulders or slightly forward. The more narrow your feet are, the more challenging it will be. The wider your feet are the more support you will have. Squeeze your glutes for support.
Alternate bending one arm off the ground, pulling your elbow back by your waist, trying to keep the hips stable. Lower back down and alternate sides.
Start in a side plank as show with the elbow underneath the shoulder. Stack the hips and extend the top leg out. Lift the leg as high as you can maintain the side plank, pause, lower back down. This is surprisingly challenging.
Laying on your back with the arms reaching up and legs in table top find the neutral position of the spine, the natural curve of the low back. Extend your opposite arm, opposite leg (maintaining neutral) and then return to the starting position and alternate sides. This seems simple but should feel very challenging.
Keep all movements slow and controlled.