Tabata an interval timer, I have an app on my iPhone. It is twenty seconds of work followed by 10 seconds of rest for 8 rounds. A total of 4 minutes. If you don’t have time to exercise, do a Tabata. If you don’t have time to warm up do a Tabata. It is 4 minutes, really had to make excuses when you can benefit from 4 minutes. The point is during those 20 seconds when you are working you are going full throttle, the you recover. Repeat 8 times. You can either do the same action all 8 rounds or you can alternate. Here are some of my favorites:
Alternate: Air squats and plank (20 seconds of max repetitions of air squats, 10 seconds of rest, 20 seconds of holding elbow plank, 10 seconds of rest for four rounds) Great for a warm up, gets your core engaged and your legs warmed up
8 rounds of kettle bell swings-cardio
Alternate: Hollow body and plank or hollow body super man or hollow body push ups.
“hollow body”-crossfit lingo for lying on your back with your abs engaged to support your head up, your arms reaching out straight over head and your legs out straight as low as you can maintain your neutral spine. Its call hollow because you are keeping your abs “hollow”. Don’t let them pop up, or your spine for that matter. In Pilates speak: navel to spine. Anatomically: engage your transverse abdominis muscle. This is great to pair with just about anything because it gets your core engaged!!
Here is a short video of eccentric sit ups on the physio ball. If you really want to get the most out of your ab exercises work your abs into and out of a lengthened position (a backbend). In this video I am going back into the backbend too quickly, to build more strength, slow that part down. Meaning the part that you are lowering your head back down should be done slowly and with more control than what I am doing in this video. Adding the arm waving over head will also add to the abdominal work and if you hold the arms out rather than bend and extend them it is harder.