absIf you can find 10 minutes during your trip, then you have enough time for a serious and effective ab workout!

Seeking that ultimate combination of efficient and effective exercise?  This ab workout is fast and I guarantee you’ll feel it.  This is the ab workout for busy, busy traveling women.

What you’ll need:
a mat or soft floor
clock or watch with a secondhand

Overview:
There are three ab exercises which are executed consecutively in 30 second intervals and then repeated (ABACABAC) for a total cycle time of four minutes.  The intention is not to rest or stop until the set is complete.  Do two sets for a total exercise time of eight minutes.  Remember: Your abs are large, strong muscles.  You can work them every day. I do them every other day at the end of my routine or separately. You run the risk of depleting energy your other muscles may need if you do them first or early in your routines; however, there is no right or wrong here.
 
The Exercises:
(A) Regular Slow Crunches:  Lie on your back with knees bent.  Lightly place your fingertips around your ears with elbows out (pretend you’re bebopping with headphones).  Lift your shoulder blades off the ground with your ab muscles.  Do not pull with your hands.  Keep your neck and shoulders relaxed.  Squeeze your abs and hold for a count of two, then release. Repeat. In 30 seconds you should complete between nine and 11 crunches.  If you complete more, you’re not holding the crunch long enough.

(B) Bicycle Crunches:  Like regular crunches (A) except that you will hold the crunch for the entire 30 seconds and you will touch elbow to opposite knee as you “pedal.”  Pedaling:  Thighs perpendicular to the floor, calves parallel.  Extend your left leg and touch your left elbow to your right knee, then extend your right leg and touch your right elbow to your left knee.  Repeat.  You will complete 15+ per knee.

(C) Leg Lowers:  Lie on your back with hands under your lower back, palms down.  Roll your knees to your chest then extend both legs fully with feet flexed (flexed means bent — do not point your toes — this is not ballet!)  Slowly lower your legs to the count of 10.  At 10, your feet should be about two inches off the ground.  Without touching down your feet, repeat the exercise.  You should complete about three in 30 seconds.

RECAP
Regular Slow Crunches – 30 seconds
Bicycle Crunches – 30 seconds
Regular Slow Crunches – 30 seconds
Leg Lowers – 30 seconds
Repeat

For more travel exercise tips click here.