Fabulous Abs in Just 5 Minutes

Celebrity Trainer Heidi Powell's awesome abs - Learn more at http://heidipowell.net/4208

Alright busy ladies, here’s how we get rockin’ abs in just 5 minutes a day! Now, I wouldn’t advise you do this workout every day at first, but throw it in the mix – first one day a week, then maybe twice a week, on up to three or four days a week to fire up that core and help build and sculpt the abs muscles.

Here’s how you do it:

Set the clock for 5 minutes.

In the first 90 seconds, do as many Twisters as you can

In the next 90 seconds, do as many Knees-to-Elbows as you can.

For the remaining 2-minute period, hold a Plank. If you need a break, drop to your knees for 5 seconds and get right back into the plank position to complete.

Record the number of Twisters and Knees-to-Elbows you were able to complete in the 90-second periods, and how many seconds you were able to hold the Plank consecutively before your break, and try to beat it the next time you complete this workout.

Not sure what some of these moves are? Help is here!

Twisters

  1. Begin lying on the ground face-up, knees bent between 45 and 90 degrees, and arms extended to the sides.
  2. Keeping your shoulders anchored to the ground and knees together, rotate your legs over to the left side. Touch your left knee to the ground to mark a complete repetition.
  3. Rotate your legs over to the right side and touch your right knee to the ground to mark another repetition.
Celebrity Trainer Heidi Powell Twisters - Step 1 - Learn more at http://www.HeidiPowell.net/4208

Twisters – Step 1

Celebrity Trainer Heidi Powell Twisters - Step 2 - Learn more at http://heidipowell.net/4208

Twisters – Step 2

Celebrity Trainer Heidi Powell Twisters - Step 3 - Learn more at http://heidipowell.net/4208

Twisters – Step 3

Knees-to-Elbows

  1. Begin lying on the ground face-up, legs extended, and arms extended overhead.
  2. In one motion, draw your knees toward your chest and swing your arms forward, crunching upward with your torso. Touch your elbows to your knees.
  3. Extend legs downward and arms back overhead. Touch heels and hands to the ground.
Celebrity Trainer Heidi Powell Knees to Elbows - Step 1 - Learn more at http://heidipowell.net/4208

Knees to Elbows – Step 1

Celebrity Trainer Heidi Powell Knees to Elbows - Step 2 - Learn more at http://heidipowell.net/4208

Knees to Elbows – Step 2

Celebrity Trainer Heidi Powell Knees to Elbows - Step 3 - Learn more at http://heidipowell.net/4208

Knees to Elbows – Step 3

Plank

  1. Begin lying face-down, propped up on your elbows. Elbows should be aligned directly underneath your shoulders, and your legs should be fully extended with ankles extended and toes on the ground.
  2. Squeeze your buttocks, draw your belly button in toward your spine, and raise your body 1 foot off of the ground. Hold the position as long as you can.
Celebrity Trainer Heidi Powell - Perfect Planking - Learn more at http://heidipowell.net/4208

Planks


23 Comments

  1. Felix C Gomes - August 10, 2016

    Heidi,
    I do regular ab workouts (crunches, leg lifts, twisters, etc…) both weighted and unweighted.
    Here’s my issue.
    I used to be 250 pounds and WAY out of shape.
    I can feel and, to some extent, see the difference in my abs.
    There’s a six-pack under there somewhere.
    However, I have some loose skin left from my fat days.
    It’s not as extreme as some of the clients I’ve seen on your show but it’s definitely there and keeping me from looking my best.
    I’m pretty sure that, because of how little it is, I won’t be eligible to have skin removal surgery covered by my insurance.
    That leads to my question.
    Is there a good, reliable method that you’re aware of to tighten up this loose skin?
    I should add that I am 55 years old.
    Anything you can suggest to help would be greatly appreciated!
    Thank you!

  2. Tracey - June 16, 2016

    Hi, Heidi! I just got your book ‘Extreme Transformation’ and wondered if there are any vegan choices?!

    Please Advise,

    Tracey

    • Team Powell - June 17, 2016

      Hi Tracey: Yes, there are some vegan choices, and you can find some info on these on page 19 and in Appendix D. Welcome to carb cycling!

  3. Sarah - March 18, 2016

    Hi Heidi, many thanks for your reply on Twitter. I’ve just had a look at the exercises, it’s the knees to elbows one that I’ve been getting some discomfort from with my c-section scar. I’ve been doing the Body Coach (Joe Wicks) diet and exercise plan for the last 4 weeks and I mix the HIIT’s with aerobics, running and kettle bell sessions. I’ll leave off the full stretch out ones for the time being and slowly introduce them into my workouts to seeif it helps to stretch the scar tissue. I have two beautiful children to show for this kangaroo pouch! Ha! Ha! But it’s just giving me a permanent bloated tummy look! Thank you for your help and advice, Sarah Abbott xx

  4. Jocelyn - November 19, 2015

    Hi Heidi,

    Its taken alot of guts to be able to write this message to you. Why? Simply because you are my idol. You inspire me to help others get healthy. Although I am still in school, I try to make time and workout everyday, because my ultimate goal is to have a body like yours. What keeps me going is knowing that you have been throught tough times, but, no matter what, you always keep your head up. I hope someday I can meet you in person, and give you a hug..that would be a dream come true. Please keep showing us women, that we can do anything if we put our minds to it.

    With all love,
    Jocelyn

  5. Sally - June 6, 2015

    I recently saw a blog or article of some kind about how doing planks can be bad and cause issues and it strongly advised people not to just go out and do them. Was this inaccurate? exaggerated? Are there certain people who shouldn’t do them?

  6. Haylee - April 6, 2015

    Hi. I was wondering a few things. Well basically only 2. 1st how many weeks does this take to get the abs. And 2nd thing does this work for all age. Thanks a bunch

    • Team Powell - April 6, 2015

      Great questions! 1. It depends on how much you work out (make sure you’re working out your whole body in addition to your abs) and what your nutrition is like. 2. This can work for all ages, but if you have any health issues, you’ll want to discuss any nutrition and exercise program with your healthcare team first.

  7. Ailana - November 25, 2014

    Hi Heidi, I simply adore you and your husband (with do respect) .. I wonder if you guys have some sugestion for me. I removed my thyroid two years ago and I fell my methabolism going slower and slower, and I may tell you, it really take a person down, because I feel that no matter what I do it is never enough for loosing extra weight. I wish I could have some natural thing to make my methabolism “wakes up” , if you know whatta I mean. Thank you guys! Love you from Brazil. =D

    • Team Powell - November 25, 2014

      Hi Ailana: Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation! Learn all about it here: http://heidipowell.net/9060/how-to-begin-your-transformation-journey-step-by-step/. With your thyroid issue, it would be best to work with your healthcare team so they can help you make any necessary modifications. You can do this!

  8. Emily - October 5, 2014

    Hey Heidi thank u so much for responding on instagram. Even though it may surprise u that I am only twelve. However I am at least 20 pounds overweight and am so excited to begin these exercises. I have tried all kinds of exercises but this one seems to work. Thank u so much for helping me out and I am curious to see what the results are love u Powell clan,
    Emily

    • Team Powell - October 5, 2014

      Hi Emily! Here’s another post that you and your parents or someone close to you might be interested in: http://heidipowell.net/7201/teens-and-healthy-body-image-its-not-just-about-the-pounds/. Since you are at such a fun, young age, it’s so important that you eat healthy foods, get at least 60 minutes of activity into most days of the week, and simply develop healthy habits that will benefit you your entire life. When you do these things, you’ll have a healthy body, and that’s what’s most important! 🙂

  9. Maita - August 6, 2014

    Hi Heidi,
    Thank you for the fitspiration!
    I have lower back pain (L5S1) and my Dr told me to stop training for a while and to avoid any kind of bending down (yoga, road bike, crunches). Swimming and planks are OK. So I was wondering if I could do Twisters. What do you think? I know this is a brutally great ab exercise!
    Thank you so much.
    Maïta

    • Team Powell - August 6, 2014

      With your back issues, it’s best to discuss this with your doctor as he/she is more familiar with exactly what’s going on. 🙂

  10. anna summers - July 9, 2014

    Awesome! Thank you so much for the help!!! You guys are awesome!

  11. Michele - June 17, 2014

    I am a busy mom of two and on summer break. Since I have my kids home with me I can’t get to Crossfit as much now as I need. I came across your 9 minute ( I did push myself and did more) workout on Dr. Oz and combined it with this ab workout. Oh my body is happy. Thank you.

  12. Eleni Mussared - March 4, 2014

    I have never posted on one of your blogs before, but here it goes:
    I have been doing this 5 minute workout for the past 4 days, and I love it. I have to do a modified version until I build up my strength, but I know eventually I will get to the full version. Just today I tried doing the version of twisters that you demonstrate in the blog, but I find that I end up wiggling across the floor! Every time my knees come back up to center, I get pulled a few more inches down. I’m wondering if this means I’m doing the exercise incorrectly, and how I can fix it if I am. Having proper form is really important to me!

  13. Barbora - December 18, 2013

    Thank you Heidi, you are my inspiration. 🙂

  14. Sarah Shippen - December 4, 2013

    Heidi, you are a wonderful inspiration to me! I am an Exercise Science major at the University of Wilmington, North Carolina. I have always loved watching Extreme Weight Loss and now that i have found your blog i am excited to take the recipes and workout tips into my own life. I love love love working out and nutrition and it is really cool to find you!

  15. Dawn Keller - November 18, 2013

    I love this one!! It also works as a great mid-day pick me up. Thanks so much 🙂

  16. Michelle Valentin - November 13, 2013

    This is such an awesome set, and easy to squeeze into my day!
    I do these 2-3 times a day! Every morning before shower, every
    afternoon during lunch, and every evening after dinner settles!
    Thank you! Any ideas on more 5 minute sets like this would be
    GREATLY appreciated!

  17. Carole Fuchs - October 28, 2013

    Thank you so much!!! You are a life saver for us moms and I cant wait to start this routine!!

    xo,
    Carole

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