Intense 5-Minute at Home Middle Ab Workout | Get a Strong Core Today!

By
Mike Kenler
January 4, 2021

Intense 5 Minute Middle Ab Workout

What is going on Aliens! It's the middle of the week and you know what that means — another challenging Workout Wednesday for your mid-week exercise routine. Today, we are going through an intense rectus abdominus workout.

The rectus abdominis is the scientific term for your ab or core muscle. Although we technically only have one muscle that makes up our abs, certain exercises can optimally contract our upper, middle, or lower section of the abs.

With this intense 5-minute ab workout, we are aiming to specifically target our middle section of our abs.

To begin, find a comfortable spot on the ground in an open space. Then, follow along to the rectus abdominis strengthening exercises below for 5 minutes of continuous exercise!

Total Length: 5 minutes

Intensity Level: High

Equipment needed: None

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.


Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. C-Sit Hold

Setup:

a) Assume a sitting position with your legs extended straight out in front of you.

b) Raise your feet 1-2 feet in the air and extend your arms out straight for balance.

Action:

a) Keep tension concentrated on your middle abs and hold in this position.

2. Suitcase

Setup:

a) Lie on your back with your arms extended above your head and your legs extended straight out in front of you.

b) Raise your feet just off the floor.

Action:

a) Contract your abs as you bring your arms forward as you bring your legs towards you. Try to touch your toes in the middle.

b) Return to the starting position and repeat!

3. Mid Crunchers

Setup:

a) Lie on your back with bent knees and your feet hovering above the ground.

b) Place your hands on the back of your head for support.

Action:

a) Contract your middle abs to bring your elbows forward and your knees closer to your body.

b) On the way down, bring your elbows back and your knees further away from the body.

c) Repeat!

4. Touch & Go's

Setup:

a) Lie on your back with your legs in a bent elevated position.

b) Raise your arms straight up in the air.

Action:

a) Contract your middle abs to lean forward and reach up with your hands. As you reach upwards, straighten your legs out in front of you.

b) Tighten your abs at the top and return to the starting position.

c) Repeat!

5. Busters

Setup:

a) Lie on your back with your legs straight out in front of you.

b) Hover your legs just above the ground and lift your shoulder blades off the floor as well.

c) Place your hands behind your head for support.

Action:

a) With your legs hovering above the ground, perform alternating flutter kicks with your legs and rotate your upper body from side to side.

b) Keep kicking and rotating!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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