Tighten Your Lower Abs in 5 Minutes With This Lightning-Fast Workout

Published on 3/31/2017 at 10:00 PM

POPSUGAR Photography

A little calorie-burning cardio and fat-burning bodyweight resistance training make this lower-ab-targeting workout a dream come true. In just five minutes, you'll tone, strengthen, and burn up that hard-to-get lower-abdominal region, and you'll even give a little love to your backside in the process.

Do these at-home moves wherever you are — the only "equipment" you need will be slider discs or a substitute, like paper plates or small hand towels, depending on your floor's surface. Let's get ready to rock and roll (those abs)!

Good Morning: 60 Seconds

Stand with your feet hip-width apart and place your hands on your hips (or at the back of your head) with your elbows opened wide.
Pull your abs to your spine and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor.
Keep a slight bend in your knees as you hinge forward.
Return to standing, squeezing your glutes when you are upright to reset. This completes one rep.
Repeat as many times as you can for 60 seconds.

Knees and Toes: 60 Seconds

Start with two high knees, bringing your right knee to your left hand, then your left knee to your right hand.
Now rotate your right knee slightly outward to bring your right ankle to your left hand, then your left ankle to your right hand.
Continue in this alternating pattern for 60 seconds.

Mountain Climber Sliders: 60 Seconds

Use slider discs, paper plates, or two small hand towels for this move!

With the towels under your feet (if you are on a hard floor; use paper plates if you are on carpet), start in a basic, straight-arm plank position.
Then, as if you were actually running, pull one knee toward your chest, dragging your foot on your "slider" along the floor. As you push that leg back, pull the other knee forward.
Quickly continue running or "climbing" in place for one minute.

Single-Leg Bridge: 60 Seconds

Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor and repeat for 60 seconds.

Quick Skips: 60 Seconds

Begin by standing with your feet hip-width apart.
Make a fist with both hands and bend the elbows to where your hands are about level with your chin.
Drive the right knee up, twist your torso to the right, and bring the knee to meet your left elbow.
Immediately repeat with the left knee meeting your right elbow, and do this in a hopping motion while staying on the balls of your feet.
Keep your abdominal muscles engaged as your knees come up, and squeeze the side oblique muscles as you twist.
Continue for 60 seconds.