6-Minute Abs

This is a modified version of a pretty familiar workout. Like a parable or urban legend, the six-minute ab routine has taken on many forms with too many variations to count. Ab workouts seem to be a very personal thing, and everyone has one that they feel works best for them...but they're also always looking for something better. The reality is that your abdominals are one of the easiest muscles in your body to strengthen and develop, but it does take some tenacity. What's more important, is that people tend to not realize how vital a strong core is to basic physical functioning. Think about it - as you walk, your legs use your stomach muscles as a base to stabilize their movement. If you're carrying something, your abs (and lower back) bare the brunt of the heavy lifting because your arms and shoulders need their support. Every time you turn, sit up, lay down, catch, throw, even cross your legs, you are using your stomach muscles. Try to go a day, or just a morning, keeping your abs clenched (think of pulling your bellybutton to your spine). You'll realize what a difference it makes having these muscles engaged, even in basic daily activities. You use them more than you realize, so it can't hurt to take the time to develop them. Plus, a whittled middle with a sculpted six-pack is always a nice incentive.

If you do this workout six days a week, you will see more definition and just plain feel stronger in two weeks. And please don't tell me you don't have time, it only takes six minutes!

This is my customized ab/core routine, based on the one my teammates and I would knock out everyday after practice. I've tweaked it a little but it still works the major areas of the abdominals plus your lower back.

Here's the deal: Do each exercise for 30 seconds, trying to get as many complete reps in as possible. Don't half-ass this, make sure you're doing the full exercise. As soon as 30 seconds are up, immediately switch into the next crunch. There should not be any pauses between exercises. After completing 30 seconds of each crunch, take a 30 second break to stretch, then do it all again a second time.

What you'll need: A stopwatch, a clock with a second hand, or someone who doesn't mind timing this out for you while screaming words of encouragement.

Crunch 1: Bicycles - Bikes are always touted as one of the best crunches because they work your entire abdomen. This is true, but only if you do them right. Lace your fingers together and place them behind your head. Tuck your chin into your collarbone and KEEP IT THERE! This is important because it disables your neck from lifting your upper body and instead encourages you to fully use your stomach muscles. Bend your knees and pick your legs up so that your calves are parallel to the ground. Flex your ankles so that your toes are pointing to the ceiling, heels to the ground. This engages the muscles in your legs, which then engages the lower abs as the leg is extended. Bring your right knee towards you and twist your left shoulder towards that knee. Try to think about touching knee to shoulder as opposed to knee to elbow, this will force you to twist a little more. While the right knee is being drawn in, the left leg should be straightened out completely, so that it is parallel to the floor. This is where the term "bicycle crunch" is a misnomer. You're not actually pedaling your legs in a circular motion as if you were on a bike. The legs should only go from bent to extended in a straight line. There is no up or down, only in and out. When the left leg is fully extended and the right knee and shoulder are as close as they can get, switch legs as fluidly as possible and repeat on the other side.

Crunch 2: Triangles - Lay on your back with knees bent, feet flat on the floor. Cross your right ankle over your left knee so that your legs form a triangle. Put your arms straight out in front of you, palms down. Your fingertips should point towards the triangle. Place your left hand over your right. Don't forget to tuck your chin down! Using your abs, lift your upper body in tiny crunches so that your hands go through the triangle space. These may be little crunches, but trust me, they add up. This one hurts.

Crunch 3: Triangles, opposite side - Place your left ankle over your right knee and your right palm over your left hand. Repeat the triangle crunch.

Crunch 4: Lower abs - I once had a male friend explain how much he loved watching girls do this crunch because it was the female equivalent of thrusting. Despite it's creepiness, this statement is pretty accurate. Laying on your back, put your legs in the air perpendicular to the ground and keep them together :) Flex your ankles so that it feels like you're pointing your heels at the ceiling. Arms should be at your sides, palms down. You can put them under the small of your back for added support or behind your head to make this crunch more challenging. Make sure you're pulling your bellybutton towards your spine and, using only your lower stomach, lift your hips and legs up toward the ceiling. Imagine that there is a glass of water right below your bellybutton and you're trying to tilt it towards your head. If you don't feel this one working, it's probably because you're using your legs too much. Really focus on using those stomach muscles below your waist. This is another one where tiny, little crunches equal big payoffs.

Crunch 5: Lower back flutterkicks - This may not be an ab workout but it still works your lower back, which will not only narrow your waist but also build core strength. Lay on your stomach and lace your hands behind your head. Arch your back so that your shoulders and legs are off the ground. Point your toes away from you and flutter your legs up and down like you're swimming. Remember, tiny flutter kicks, not big, bad soccer kicks.


So there you go. Stretch for 30 seconds then do it all again. This time, try to get even more reps in than the last time.