Fabulous Abs in Just 5 Minutes

Celebrity Trainer Heidi Powell's awesome abs - Learn more at https://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 https://heidipowell.net/4208
Twisters – Step 2
Celebrity Trainer Heidi Powell Twisters - Step 3 - Learn more at https://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 https://heidipowell.net/4208
Knees to Elbows – Step 1
Celebrity Trainer Heidi Powell Knees to Elbows - Step 2 - Learn more at https://heidipowell.net/4208
Knees to Elbows – Step 2
Celebrity Trainer Heidi Powell Knees to Elbows - Step 3 - Learn more at https://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 https://heidipowell.net/4208
Planks

23 Responses

  1. 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

    1. Hi Emily! Here’s another post that you and your parents or someone close to you might be interested in: https://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! ๐Ÿ™‚

  2. 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.
    Ma?ta

    1. 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. ๐Ÿ™‚

  3. 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.

  4. 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!

  5. 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!

  6. 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!

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