7 EXERCISES THAT YOU CAN DO IN 7 MINUTES WITH LAURA DUNDOVIC: The ultimate ab routine that you can do every day!
(Laura Dundovic is a former Miss Universe, Australian Actress and Model with a passion for all things health, beauty, fitness and adventure).
This week, I had Laura in the studio for, you guessed it...abs day!
Laura started doing Pilates with me a few months ago to work on flexibility, glute activation and core strength and if your anything like Laura and do a lot of running, it is super important to balance out with some exercises that improve your core strength and mobility.
I’m going to take you through the ab workout program that I did with Laura earlier in the week. Its quick and easy to follow! Promise!
Basically, I took out 7 of my favourite ab exercises from The Duo Pilates Method to create you a 7-minute ab routine that you can do as often as you like, to strengthen and tone your abs! You will perform each exercise for 1 minute and then move on to the next one! It’s that simple. I have provided a description of each exercise for you so have a read through first, so you understand how to perform each movement.
But ab work isn’t for everybody! Make sure that your doctor and/or physio has cleared you for exercise and is ok with you doing ab exercises, particularly if you have any injuries! Pregnant ladies – as a pre and post-natal trained instructor, I advise you not to do this workout. Ab workouts are a big no-no when your pregnant and there are much better exercises you could be doing for your body during this time! If you would like more info on this, feel free to contact me - alex@duopilates.com.au
Hope you enjoy! If you do, feel free to like or share it using the link below the blog post.
AB CURL
Set up: Lie on your back with a small gap underneath your lower back (big enough to fit a grape), bend your knees and have your feet flat on the floor. Interlock your hands behind your head and relax your shoulders down away from your ears.
Breath out as you lift up into an abdominal curl, drawing your ribcage down towards your hips and keeping that small little gap underneath your lower back. Imagine you are trying to fit into a really tight pair of pants as you curl up!
Breath in and lower your head and chest back down. Repeat this exercise for 1 minute!
AB CURL WITH CIRCLE
Set up: Lie on your back with a small gap underneath your lower back (big enough to fit a grape), bend your knees and have your feet flat on the floor. Place a Pilates ring in between your thighs and give it a little squeeze so that your muscles are already starting to work! Interlock your hands behind your head and relax your shoulders down away from your ears.
Breath out as you lift up into an abdominal curl, while simultaneously squeezing the circle. Draw your ribcage down towards your hips and keeping that small little gap underneath your lower back. Imagine you are trying to fit into a really tight pair of pants as you curl up!
Breath in and lower your head and chest back down and release the circle slightly. Repeat this exercise for 1 minute!
CRISS CROSS
Set up: Lying on your back with your lower back pressing down into the ground, your legs in tabletop position and your hands interlocking behind your head.
Breath out, curl up and rotate your chest towards your right knee. At the same time, extend your left leg out (elbow to knee).
Breath in, rotate your chest back to the centre and bring your legs back to tabletop.
Breath out, rotate your chest to your left knee as you extend your right leg out. Repeat for 1 minute, performing the movement slowly (Note: the slower you go, the better the ab workout!).
AB CURL WITH A BALL BEHIND YOUR BACK
Set up: Starting in a seated position with your knees bent, feet flat and arms reaching out in front. Place a soft Pilates ball behind your lower back.
Breath in, lower your chest half way down towards the ground.
Breath out, engage your abdominals and lift your chest back up ONLY 2 inches. Continue to lower and lift the chest working within a 2-inch range!
AB CURL WITH A BALL BEHIND YOUR BACK + LEGS IN TABLETOP
Set up: Starting in a seated position with your knees bent, feet flat and arms reaching out in front. Place a soft Pilates ball behind your lower back.
Breath in, lower your chest half way down towards the ground.
Breath out, engage your abdominals and lift your chest back up ONLY 2 inches and bring one leg into the tabletop position.
Breath in, lower your chest and leg back down
Breath out, lift your chest back up and lift your other leg into tabletop. Keep alternating sides for 1 minute!
FRONT SUPPORT HOLD
Set up: In a 4-point kneeling position, with your hips stacked directly on top of your knees and your shoulders stacked on top of your wrists. Keep your back straight, draw your shoulders back and down and engage your abdominals.
Breath out, lift your knees up, hover a few inches off the floor and hold for 30 seconds. At the 30 second mark, lower your knees down but don’t let them touch the floor. Continue to lift and lower for another 30 seconds. Imagine you’re wearing a really tight pair of pants and hold your abs in tight!
Inhale, lower your knees back down.
WINDMILLS
Set up: Start in a plank position with your arms straight.
Breath out and rotate to one side into a side plank position. Extend your top arm up towards the ceiling. Lift up through your bottom waist and keep your abdominals engaged.
Inhale, return back to the centre
Exhale, rotate to the other side.
WRITTEN BY: ALEX RICHARDSON | OWNER OF DUO PILATES
Disclaimer: The content in this blog post “7 Exercises that you can do in 7 minutes with Laura Dundovic: The ultimate ab routine that you can do every day” is written by Alexandra Richardson. The information within this program is designed to help individuals towards their health and fitness goals. It is not written to promote poor body image or extreme training regimes. You are completing the exercises within this workout program at your own risk. It is not specifically tailored to suit any injuries, health problems or any other problems that could be aggravated with low, moderate or high intensity physical exercise. If you are an individual with such problems, please seek medical clearance from a health professional before undertaking this program.
