Bringing attention to your waist means that you are going to need a good looking waist. So in addition to providing you with one- of-a-kind belts, we continue with Trim Your Waist Wednesdays.
"7 Min Abs" is the kind of exercise that you are undoubtedly going to keep pushing back to the end of your workout. And then when the end of your workout comes, you are going to tell yourself you are too tired and go home. Don't let this happen, do it first. If you have some discipline, do it in between upper body exercises to give your arms a break. A rotational workout gets your blood flowing and improves overall efficiency. We are all way too busy all of the time, so 7 Min Abs is designed for efficiency and minimizing time in the gym, like all of my exercises.
No equipment necessary for this exercise. You will find that I LOVE exercises that don't require any equipment. Keep it all natural. Grab a nice spot on mat with a view of the clock, take a deep breath, and get started. No breaks between exercises:
0:00-0:30: Crunches. Legs bent and up in the air. You can do them quickly.
0:30-1:00: Crunches w/twist. Keep those crunches going but now twist at the top. If your hands are behind your head, touch your elbow to opposite elbow.
1:00-1:30: Leg lifts. Your legs should be straight 6-12 inches in the air and kept perfectly straight. Hands at your side. Just hold them there.
1:30-2:00: Scissor kicks leg lift. Legs are still 6-12 inches in the air but now you can move them side to side. Don't bend your knees!
2:00-3:00: Extended plank. Switch over to plank position (hands on ground, not elbows). Don't cheat and take forever on the switch of position! Hold a 1 minute plank.
3:00-3:30: Side plank. I like to start with my right side - I generally put my elbow on ground for side plank.
3:30-4:00: Switch plank to other side. Don't forget to be breathing through all of this. Your more than halfway finished.
4:00-5:00: Bicycle. Your on your back again. Legs are moving like you are riding a bicycle as you crunch with a twist. I am usually moving pretty slowly at this point.
5:00-6:00: Heals to Heaven. This one is from ab ripper x. Lie on your back and point your heels straight to the ceiling. Legs straight. Now repeatedly try to raise your hips off the ground, pushing your feet higher to the ceiling.
6:00-7:00: Push-Ups. This is a bit of a soft finish since it's not strictly abs, but push ups are a great core workout.
So you can clearly make this harder or easier by taking little breaks between the exercises or by moving slowly. Find your perfect level, but everyone should be able to get a great ab workout in 7 minutes.