Do you have sixty seconds to work your core? Do you have seven minutes—or somewhere in between? Fitness instructor (and undisputed queen of abdominals) Kira Stokes, who founded the Stoked Method, can show you a nifty abs workout. Begin the initial set for one minute, then add the rest in sequence, with every additional minute you can spare.
But before that, if you want to go more intense right away please watch the following video;
First Minute: THE TOP PLANK
Each of your body’s muscles will benefit from this exercise, so it is an important inclusion. Begin in press up position, hands beneath shoulders, with your body positioned straight forward from head to feet. Flex your abdominals like somebody is going to hit your stomach, then clench your glutes and wait.
Second Minute: THE DEAD BUG
This improves stability by developing your deep core muscles. Lie down facing upwards, arms towards the ceiling, legs raised and bent ninety degrees. Flex your abdominals and keep your lower back in contact with the ground, while you move your right arm above your head and bring your left leg down to the ground. Wait in this position, then do the other side.
Third Minute: THE COMPLETE ROLL UP
This IRL (functional) movement involves lying down facing upwards, feet on floor, knees bent. Move your arms forwards and bring your navel in to raise your torso gradually. Lower your torso slowly, until the blades of your shoulders contact the floor. Do this several times.
Fourth Minute: TABLE TOP HEEL TAPPING
Work your lower abdominals: Lie facing upwards, legs raised and bent ninety degrees, keep your tailbone cocked. Gradually bring your heels down to lightly touch the ground; hold, ensuring that your lower back remains on the ground, then gradually raise your knees back above your hips. Do this several times.
Fifth Minute: HIP TIP CRUNCHES
Generate tension from bottom to top: Lie facing upwards, legs towards the ceiling, with your hands behind your head. Raise your hips from the floor, while you flex your torso. Bring your hips down, but do not release. Do this several times.
Sixth Minute: BIKE CRUNCHES
Time to give your obliques some work. Lie facing upwards, with your hands behind your head, legs raised and bent ninety degrees. Flex your abdominals while you move your right leg forwards and turn your torso left. Do the other side.
Seventh Minute: QUADRUPLE PLANK TAPPING
Finish off by changing your position to ease the stress on your spine. Begin on your hands and knees, with a neutral back, then raise your knees from the floor. Gradually touch your left knee with your right hand. Do the other side.