Crunched for time? You just need 6 minutes.

The days seem to get shorter and shorter, workdays become work nights, and workouts become, well, they just disappear. It feels like working out is this far-fetched goal that can't seem to be accomplished.

Have you caught yourself saying,

"I'll start on Monday."

Behold, it's now Monday and what are you doing? Nothing. Starting another week without adding in your planned workouts.

Let's make sure that doesn't happen anymore. If we're so precious with our time and money, why can't we be with our bodies? Shoot for utilizing each and every minute that you are not at work to nurture and care for yourselves, whether it's 5 minutes of inner thigh exercises, breathing, a power nap, whatever it may be, enhance your body.

Put down that phone, turn off the TV and work your body.

Today we'll focus on 6-minute abs. Aside from having zero muffin top and looking great in a bikini, having a strong core has amazing health benefits. A strong core means a strong foundation. Core workouts the muscles in your hips and back, helping them to function together. As you start working your core (incorporate smart breathing: exhale on exertion), you'll begin to feel those muscles working and they will quickly become defined, if you're committed. Abs are made in the kitchen and defined in your workouts...so it's said.

Enough talk,  get that music going, it's time to start your workout.


1 MINUTE WARM UP: 

• Arm circles: 15 seconds
• Alternating lunges: 30 seconds total (15 seconds each side)
• Kick crunch: 15 seconds (alternating sides)
• Exhale & engage your abs as your kick your left leg up and bring your right hand to toes (repeat with other leg).

Kumbhakasana Pose (Plank)
photo: yoga mama

AB WORKOUT: 

Note: You can add a medicine ball or dumbbell for the Russian Twist, but you don't need it. Work up to it. 

1. 1 minute plank  (you can drop to your elbows to modify/adjust.)
1. Keep your wrists under your shoulders. DO NOT let your back sag or stick up like downward dog. Pull your belly button into your spine. Engage abs and lats. 
2. 1 minute seated Russian Twist
3. 1 minute side plank (alternating sides; 30 seconds on your left & 30 on your right)
4. 1 minute mountain climbers
5. 1 minute plank

Hooray! You're done! Quick, to the point and targeting those abs. Keep up the good work. 

So, why are warmups important?

Looking to perform optimally during your workouts? Look no further than your warmup session! It doesn't have to be long, five to 10 minutes of stretching. Stretching  is and always be key to a worthwhile workout.


Here are a few things to consider for your warmups:

• Dynamic stretching (moving while you stretch) is a fantastic way to fire up your muscles and feel limber after a nights sleep or a day in the office. While static stretching is also effective, I prefer dynamic moves before the workout, especially if I'm looking to do some HIIT, Tabata or Crossfit. 
• Sample warmup routine: 
• Arms out to the side and make big circles (shoulder warmup) Time: 30 seconds
• Clasp hands together, straighten arms above your head, palms facing upwards and lean side to side to warm up the obliques. Time: 30 seconds
• Go to plank position (make sure hands are under your shoulders) and bring right knee to outside of right band, this will open up your hips. Repeat on other side. Time: 1 minute
• Alternating lunges. Total: 10 lunges each side.
• High knees: 1 minute

High knees
 Time: 1 Minute
Photo: M.R. 

Good job; now that you've dynamically stretched and had a productive, sweaty workout, it's time to cool down.


Why is post workout stretching healthy?

• It increases blood flow and circulation. Your muscles after stretching will be warmed up and ready to work hard. 
• If you don't stretch post workout, it will first feel like nothing is happening, but gradually over time, say, your hamstrings, will get tighter (stronger also) and pull your pelvis down. This action is often times reinforced by sitting all day at the computer (on Facebook?!). Cut that out. Or at least get up, stretch and open up those hip flexors.  

How do I stretch my hamstrings?

• Hamstring stretches: (1) Stand straight, bend over at your hips (do not hunch your back) and engage your quad muscles so your are hyper extending your knees, act as if you'll touch your toes with your finger tips. (2) Sit on the floor, extend your legs in front of you, straighten your pelvis so your are on your sitting bones. Lean forward  and reach for your toes (Don't hunch your back). 
• Easy hammie stretch: Lie on your back with your knees bent, press your lower back to the floor, (you can also engage your abs) extend your right leg towards the ceiling while flexing your foot. If you have a Thera Band/Exercise Band, hook that on your foot and hold the stretch. 

Easy Hammie Stretch. You can also extend your bent leg for more stretch.
Photo: R.T.