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CASS Fitness Five Minute Ab Routine (Intermediate to Challenging)

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Here is a quick five minute CASS Fitness ab routine that will challenge you. Now, I am not going to say some nonsense like this will get you ripped. Remember, proper nutrition and exercise will get you there. However, core strength is built through ab routines like this. Core strength is something all CASS Fitness personal trainers preach and implement heavily in our workouts. Your core is the most important part of your body. Do not ignore and skip your core workouts!


You will do each of the ab exercises for one minute each


1.) Knee To Elbow Plank


In a prone plank position, bring your body up on your elbows and keep your toes together. Keep your elbows directly below your shoulders with your forearms parallel to each other. Keep your body straight, without raising your hips or sagging your lower back as you bring your knees to your elbows. Bring your right knee to your elbow, then bring it back to the starting position. Then return your foot to the floor while preventing your hips from elevating up and alternate sides. Maintain a tight midsection and repeat.







2.) Six Inch Hold with Flutter Kick


Start off in a supine position, laying down flat on the ground. Make sure your back is flat and your core is tight throughout this exercise. Keep your legs straight and raise them six inches off of the ground. Do an alternating flutter kick with each leg, making sure your feet do not touch the ground. This is an excellent leg and core exercise.





3.) Plank Hip Dips


Start off in your prone plank position on your forearms. Flip your legs from side to side while maintaining your plank position. Do not go all the way to the ground. This is an excellent exercise for your obliques!







4.) Fifer Scissors


The Fifer Scissors were made famous on p90x in their Ab Ripper DVD. Lay on your back and lift one leg 6 inches off the floor. Bring the other leg up to 90 degrees. Point your feet straight in the air. Slowly do scissor kicks and pause before switching legs. Be sure to keep your legs off of the ground.








5.) 2 Point Plank


This is a tough exercise! Start off in your prone plank position on your forearms or on your hands, engaging your core. You will then lift one leg and the opposite arm off of the ground. Hold that position for 30 seconds. Then, switch sides while still in your prone plank position and hold the other leg and opposite arm off of the ground for 30 seconds.



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Matt Bible
Co-Owner at CASS Fitness
Matt Bible is the Co-Owner and an Executive Personal Trainer with CASS Fitness. He specializes in helping his clients lose weight, gain strength, and help prevent lower back issues. He lives in Gaithersburg, MD. He also enjoys strength training, outdoor activities, traveling, and music.
March 15, 2016 | Abs and Core, Exercise of the Day, Strength Training, Weight Loss, Workouts | 0

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