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    5-Minute Core Workout: Strong Abs and Back

    Ball SquatBall SquatBy Nancy LePatourel

    Sculpting your core will give you a beach-ready body and an edge on any outdoor sport. "Ab strength supports muscles and joints when you're golfing, swimming, or running outside," says Cathy Sassin, adventure racer and Intrafitt exercise performance specialist. Try this quickie workout from Sassin.

    Related: 5-Minute Workout: The Brazilian Butt Lift

    Ball Squat with Knee Lift
    Minutes 0:00-1:00
    Targets: Glutes, Hamstrings, Quadriceps, Core, Chest, Shoulders
    • Stand with feet shoulder-width apart, holding a weighted ball in front of chest.
    • Bend knees 90 degrees.
    • Hold for 2 counts.
    • Slightly straighten legs, shifting weight to left foot as you lift right knee to waist height and extend arms overhead (shown).
    • Return to start and complete 10 reps on each side.

    Single-Leg LungeSingle-Leg LungeSingle-Leg Lunge
    Minutes 1:00-2:00
    Targets: Glutes, Hamstrings, Quadriceps, Core
    • Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor.
    • Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees (shown).
    • Return to start.
    • Complete 10 reps on each side.

    Related: The Hot Legs Workout


    Push-Up with Leg LiftPush-Up with Leg LiftPush-Up with Leg Lift
    Minutes 2:00-3:00
    Targets: Chest, Triceps, Core
    • Start in the up phase of a push-up.
    • Keeping hips square to floor, lift left leg 10 inches.
    • Bend elbows to lower chest toward floor (shown); hold for 2 counts.
    • Return to start and lower left leg.
    • Do 10 times; then switch sides.



    Standing Leg LiftStanding Leg LiftStanding Leg Lift
    Minutes 3:00-4:00
    Targets: Glutes, Core
    • Stand with feet shoulder-width apart, holding a medicine ball in front of your chest, elbows bent.
    • Shift weight to right leg and extend left to the side in 3 counts as you extend your arms (shown).
    • Hold for 2 counts, then take 3 counts to return to start.
    • Do 15 times, then switch sides.

    Related: Spot Training: 5 Exercises for Your Arms, Back, Legs, Butt and Shoulders


    Bicycle CrunchBicycle CrunchBicycle Crunch
    4:00-5:00
    Targets: Upper Abdominals, Obliques, Hip Flexors
    • Sit with knees bent 90 degrees.
    • Hold a medicine ball at chest level and lean upper body back to engage abs.
    • Bring right knee toward left elbow, extending left leg (start).
    • Return to start. Do 15 reps on each side.

    More from FITNESS Magazine:
    Workouts to Power Up Your Muscles
    Ready, Set Goal: Win-It Strategies from Top Athletes
    Healthy Dinner Recipes to Beat Diet Boredom

     

    22 comments

    • Jason  •  2 days 4 hours ago
      They said "Ball Squat"
      • Sarah 1 day 7 hours ago
        uh huh huh uh yeah ball squat uh huh
      • Doug S 1 day 8 hours ago
        heh heh heh heh heh
      • Natasha 1 day 10 hours ago
        Am starting this routing from tomorrow morning
    • Marilyn  •  1 day 16 hours ago
      these are good, however like with alot of Shine stuff, they fail to mention that some of these like the push ups take a certain level of fitness to even do properly, and if they aren't don't properly there will be no result othr than discouragement, whcih of course means quitting which means no results. They do work, but only if done exactly right and they kind of insinuate this is all you need is 5 minutes , but still they are good ones.
    • Momma  •  1 day 15 hours ago
      I'd be careful doing a single-leg lunge. If you are not shape already putting all your weight on one bend knee, trying to straighten that leg while extending the other leg is a good way to blow out a knee.
    • A Yahoo! User  •  Indianapolis, Indiana  •  2 days 7 hours ago
      these do work by the way :)
    • Jen  •  1 day 17 hours ago
      Does every exercise have to involve balls??
      • Tangerine 13 hours ago
        Secretly they are selling exercise balls--
      • Mark 1 day 4 hours ago
        Exercise that requires some kind of bouncing around a lot requires balls. I have been known to do push ups which require balls.
      • Mark Williams 1 day 6 hours ago
        Big ones at that.
    • George Bush sucks  •  Houston, Texas  •  14 hours ago
      First of all you can't accomplish anything beneficial in 5 minutes, 30 minute maybe. 2nd the leg lift thing is brutal.
    • Travis  •  Atlanta, Georgia  •  2 days 0 hours ago
      Love how they get models to pose for these pictures of exercises and not REAL people. Six pack abs are a product of either strict diet and excersise or genetics or of course both.
      • Justme 13 hours ago
        I do believe that models are REAL people.
      • Tangerine 13 hours ago
        Fat people would send the wrong message, that the exercise is ineffective--
      • Vanessa L 23 hours ago
        so some fat person should pose I guess...
    • Marcy  •  Anchorage, Alaska  •  1 day 22 hours ago
      If one does not have the balls to do these exercises is it ok to use a milk bottle instead?
      • Lauren Coin 1 day 8 hours ago
        you're welcome :)
      • KATHERINE 1 day 9 hours ago
        Thanks, lauren coin
      • hbstar 1 day 9 hours ago
        Only if it's being performed by the male gender
    • WK  •  2 days 6 hours ago
      Worth a try
    • bononista  •  Gilroy, California  •  2 days 5 hours ago
      Yeah the push up leg lift is clearly intimidating. I got discouraged just looking at the picture.
      I think I need all the exercises it takes to lead up to that one first.
      • George Bush sucks 1 day 7 hours ago
        The push up with the leg lift is brutal and you have to have great balance. Don't even attempt until you can do like 50 push-ups without stopping.
      • KATHERINE 1 day 9 hours ago
        you can do this with both legs stretched out flat. Push up on your arms and lift a leg and hold to the count of 10. I have bad knees and ankles and work out at a Karate school. They told me the main thing is to adapt and keep moving and I do.
        So far I have lost 4 lbs. and feel good. You can also hold your hands and squat and raise your harms over your head( while holding your hands together) like you are lifting a bar over your head. It is the swiftness of the movement that works the core and the heart.
    • VOICE OF THE PEOPLE  •  Decatur, Georgia  •  1 day 23 hours ago
      there they go with the ball again
    • NAUMAN  •  1 day 20 hours ago
      Hotttttt
    • gotofast89  •  Grand Rapids, Michigan  •  17 hours ago
      id rather wait til i can afford a tummy tuck, LOL
    • KATHERINE  •  1 day 9 hours ago
      Some of us can not get on our knees. The trick is to adapt the exercise so you can do it without hurting yourself and still get the same results. Main thing is keep moving for at least 5 mins. for each exercise. Their story tittle is miss leading. 15 to 30 mins. for us older people (45 and up) is good as long as we are working out at a fast pace.
    • SEUN  •  1 day 11 hours ago
      Wat abt flat tommy
    • Celina  •  Hartford, Connecticut  •  2 days 3 hours ago
      will try...
    • C'est tres Blah  •  11 hours ago
      If you want the single leg lunge to be a little more challenging, add a 5 lbs dumbbell on each hand and hold it straight down... or a kettle bell and hold it with both hands straight in front of you.
    • Rosie  •  1 day 3 hours ago
      Lol lol lol lol
    • Mark Williams  •  Dallas, Texas  •  1 day 6 hours ago
      Big ones at that.
    • George Bush sucks  •  Houston, Texas  •  1 day 7 hours ago
      The push ups with leg lift are freaking hard.

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