Are you excited for a unique 5 minute ab workout today?
I'm calling it Ab Spasm because when you get to the negative leg lowers... your abs are going to be burning and shaking like crazy.
The workout is a crazy tough - yet really fun - ab workout so let's get into it.
5 Minute Ab Workout Breakdown - Ab Spasm
Here's how this workout flows.
Lateral plank walks
Lateral pushup walks
8 Toes to sky
8 Toe touches
8 Luge Rocks
8 Negative leg lowers 3 secs
You will need a yoga mat because your mat is going to be the length of your lateral walks. About 6 feet is the average length of a mat.
Do lateral plank walks down the length of your yoga mat. Make sure you start outside your mat so you're going the full distance.
Perform the first ab exercise.
Do lateral pushup walks back the length of your yoga mat.
Perform the first and the second ab exercise.
Do lateral plank walks back down the length of your yoga mat.
After each walk... you're going to add in the next ab exercise.
When you get to negative leg lowers... you are going to stay here and do as many negative leg lowers as you can.
This is what you'll track for the workout to determine how you're improving when you repeat the workout.
Let me know if this did not make sense. When you workout with me in the video... it will all fall into place.
Ab Spasm Workout Exercise Breakdown
Lateral Plank Walks
There are two ways to do this exercise.
You can use sliders. I did this during the filming session.
You can do them without sliders as well. Sliders just make your core work a lot harder. I highly recommend you get some sliders . They are inexpensive and make your workouts more fun and effective.
Get in a top of pushup plank with your feet on the sliders at one end of your yoga mat.
Start with your hands closer together... inside shoulder width.
Make sure your body is outside your yoga mat. You want to walk the full distance of the mat.
Keep your body rigid and your abs fully engaged.
Step one of your hands out and pull the other hand close... essentially take a side step with your hands.
You'll have to drag your feet. This drag is going stress your abs HARD.
Keep going down the length of the mat.
If you don't have sliders...
As you step your arm out... you will also step your leg out in sync with your arm... side stepping at the same time.
Then just bring your other arm and leg together and keep walking.
Lateral Pushup Walks
This is almost identical to plank walks... you'll just add in a pushup during the walk part.
As you step your arm out to take a side step... you will also go down into pushup.
As you come out of the pushup... step your other hand together so you're back in the top of a pushup plank with a narrow hand stance.
This is not easy.
Your abs will have to be pulled in hard to keep your body moving laterally. It's a fun and very challenging.
Toes To Sky
This is Dan's favorite ab exercise.
Lay on your back with your abs fully engaged and pushing your low back into the ground as if you were doing a hollow hold.
Your legs are about 6 to 12 inches off the ground.
Your shoulders are off the ground... but your arms are on the ground at a 45 degree angle from your spine.
Keep your legs straight (or a very slight bend) as you perform a leg raise.
As your legs begin to reach perpendicular to the ground... crunch your abs more and lift your hips off the ground.
It's key that you roll on your spine... you want your spine curved as you lift your hips off the ground.
As you're rolling on your spine... shoot your feet straight to the sky until your resting on your shoulders.
During this part you can press into your arms a little and help get the full elevation of your legs into the sky.
Work hard to make sure you're going straight up and not too much over your head with your legs. This can be tough... just pay attention to it.
Come back down with control.
Roll back down on your spine and as your hips hit he ground... lower your straight legs back down to 6 inches.
The key is keeping your abs fully engaged through the entire move and making the **roll part of the exercise as smooth as you can**.
Your ab burn is about to go up a couple notches.
Lay on your back. Your legs are straight and perpendicular to the ground.
If you want to get more out of this exercise... lay your legs down closer to the ground a little so they are not quite straight up and down.
Your shoulders are lifted off the ground and your abs are fully engaged... pressing your low back into the ground.
Take you arms and using your abs... reach for your toes.
You don't have to touch your toes... you just want to reach for them.
Come back down and keep repeating this crunch motion... reaching for your toes.
This is a fun exercise that will hit your abs in a very different way.
I call these luge rocks because it's like you're doing the **luge event during the Olympics**. You'll see how this works.
Get in a good hollow hold position and focus on pushing your low back down into the ground.
Keep your abs tight and pulled in as you rock laterally... from side to side.
You almost want to get completely on the side your body... a little short of it.
You'll immediately feel your transverse abs light up and your obliques too.
Continue rocking back and forth. Not too fast... and one rep is going off to one side and coming back to your back.
You want to pause briefly when you're on your side.
Luge Rock Modification
If you feel you're low back arching off the ground... bend your knees. This will make it far easier to keep your abs flat and engaged.
Negative Leg Lowers
These are BRUTAL. Especially by the time you get to these... your abs are going to be on fire.
Start on your back with your legs straight and pointed up towards the sky.
Your shoulders are off the ground and your abs are engaged hard.
You are going to lower your legs at a slow pace so by the end of 3 seconds... your legs are about 12 to 8 inches off the ground.
As your legs get lower... your abs will be tested more and more.
And because you'll be doing as many as possible... you are going to be in for a rough set of reps. Remember to keep your 3 second count though... don't rush this part.
Don't worry too much if your form starts to break down. Pay attention to where things break down first.
This will let you know what areas in your core you need to focus on first.
If you need help determining the muscles in the abs that need strengthening... let me know in my socials.
Are You Ready To Get This 5 Minute Ab Workout Done?
I really enjoyed this workout.
The lateral walks are very tough and I think you'll find your abs burning in new ways once all these exercises start combining together.
If you enjoyed this workout, imagine how fun it would be working out like this with me LIVE.
FWW LIVE is my private small group training program where I LIVE stream 3 workouts every single day.
A 60 minute full workout
A 30 minute express workout
A 30 minute coaching session
Every weekday the workout will have a unique theme. This lets you build a workout schedule for the week that will hit your body in the way you want.
Plus members get full access to me. So you can talk to me and get the training help you need to stay accountable and ensure results.
Go learn about this group and sign up for a free trial if there are membership spot available.
Now... go get Ab Spasm done and let me know how it goes. Make sure you connect with on Social.