The 15-Minute Abs Circuit

Don’t avoid your workouts while traveling abroad. Here are a few short exercises that you can do from your hotel room.

Get a flatter stomach while you’’re on the road.

BY JIMMY SMITH, MS, CSCS

You a’re on vacation, but you don’t want to go home with an extra 10 pounds, particularly if you’’re trying to sculpt your stomach. The answer is simple: a ten-minute abs workout that works every area of your abs. It doesn’’t take too long and it leaves you energized for your busy day ahead.

HOW-TO: Do the following three exercises back to back without resting. The Side Jackknife is an isolated exercise, which means that you will have to do a set on each side of your body to finish. Do three sets (15 reps each exercise) in total either in the morning or before you go to bed.

FLOOR CRUNCH (LEGS ELEVATED)

TARGET MUSCLE: UPPER ABS

START-UP: Lie face up on the floor with your legs together raised (exactly 90 degrees from the floor).

ACTION: Crunch upward contracting your abs and stopping just before your head connects with your knee. Breathe out at the top before returning to the start position.

SIDE JACKNIFE

TARGET MUSCLE: OBLIQUES

START-UP: Lie on your right side and place your right leg over your left. Find a comfortable spot for your right hand and place your left hand behind your head. Bring your torso and left leg toward each other as you contract your obliques.

ACTION: Squeeze for one second and then return to the starting position. After you’’ve finished the sets on your right side, complete the sequence again on your left.

HIP THRUST

TARGET MUSCLE: LOWER ABS

START-UP: Lie face first on the floor with your hands extended by your sides.

ACTION: Lift your legs so that they are exactly perpendicular from the floor. Contract your abs to raise your hips and glutes straight up off the floor to push your feet toward the ceiling. Hold for a one count and then return to the starting position. iT!

Jimmy Smith, MS, CS is a certified personal trainer, as well as the author of The Muscle Diet and owner of http://www.jimmysmithtraining.com.

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