A toned stomach with abs that you can see is one of the most sought-after results of exercise and strength training. However, achieving that end result of a six pack on a busy schedule of work, social activities, daily errands, and family obligations can be tough. There are things that you can do during your busy day that can help you get those toned six pack abs you’re looking for, though. By waking up earlier in the morning or even doing things while sitting at work, you can give your abdominal muscles quick workouts throughout the day to get those popping abs you’re looking for.
Early Morning Crunches
If you have the time in the morning or if you have the ability to wake up earlier in the morning, doing crunches when you wake up in the morning can do a lot of good for your abdominals. By doing a set of crunches before you hop in the shower in the morning, you can squeeze in an effective abdominal workout that will jumpstart your muscles as well as your day in general. The more you get used to your routine, the more crunches you can do a day. As you get more comfortable, you can add twists and modifications to get more out of your morning workout, too.
Tone While You Walk
You can also tone up your stomach while you walk. Simply being conscious of your core while you walk to work or around the grocery store can give your abs some work that can help tone them. All you have to do is tighten your abdominal muscles as you walk and keep your spine perfectly straight. This engages your core so that your muscles are working even when you’re not actively exercising. If you get used to doing this, it will become second nature and you’ll be getting extra help toning your stomach throughout the day. Make sure you breathe naturally as you pull your stomach muscles in.
Tone While You Sit
Just as you can walk and tone your abs by engaging your core, you can do the same as you sit at your office, while you’re in class, during your commute, or even while you’re watching television. It’s the same strategy as when you walk: pull in your ab muscles and keep your spine straight. This will allow you to get a mini workout throughout your day.
As you sit in a more stable position like in the office or at home, you can also get in a slightly more intense workout. As you sit, maintain good posture by pulling your spine upright while keeping your feet on the floor. Your seat should be stable so that you won’t wobble. Tighten your stomach muscles and lift your feet off the ground. You can bend your legs or keep them straight. Similarly, you can sit in your chair and twist from one side to the other with your hands behind your head. Try to reach your elbow to your opposite leg as you lift your leg up. Maintain a straight spine throughout.
Tone While You Stand
If you find yourself standing for periods of time during your day, you can still try to do a quick abdominal workout. Balance requires core strength and doing a quick dancer’s exercise can help you tone your abs. Stand up straight with your feet together then lift your leg straight off the floor in an extended position maintaining a straight back and a tight core. Repeat this with your other leg. You should be able to feel your stomach muscles working every time you extend your leg.
Bodyweight Leg Stretches
If you have a little more time and are home or somewhere else where you can get down on the floor and exercise quickly, bodyweight leg stretches are a fast workout that can tone your stomach. Start by lying face-up on the floor with your arms at your sides. Then, curl your shoulders and head off of the floor while raising your arms and legs extended to a 45-degree angle. In this position, bring your right knee in toward your chest while reaching your right hand to the outside of your right ankle and your left hand to the inside of your right knee. Switch sides for one complete rep. Do eight to 10 reps two or three times if time allows.
Forearm Spider Planks
Plank position is a great core workout as most of you probably already know. These two variations can help tone your abs during your day when you don’t have a lot of time.For the forearm spider plank, get on the floor in a standard forearm plank position with your palms flat. With your hips level bend your right knee out toward your right triceps and then return to plank position. Switch sides for one full rep. Do two to three sets with 8 to 10 reps in each.
If you have enough time to grab a dumbbell and get in a standing workout, balance chops can provide a great ab workout. Start by standing straight with your feet set wide. Hold your dumbbell (preferably an 8-pound weight) in both hands over your head with your arms extended. Shifting your body weight to your left leg, pivot on your right foot and twist your torso to your left side reaching higher with the dumbbell. Next, bring the dumbbell down next to your right hip while simultaneously raising your bent right knee as high as your hip. Reverse the motion to return to your starting position for one complete rep then switch sides. Do two to three sets with eight to 10 reps in each set.
The Half Boat
This is a quick yet effective ab workout that you can do in the morning or at night when you have some free time. Start by sitting on the floor with your knees bent and your feet flat on the floor. Put your hands in prayer position and lean back to a 45-degree angle and extend your arms forward while lifting your legs (keeping your knees bent) so you’re balancing on your tailbone. Lower your body down slowly until your middle and lower back are touching the floor. Return to your starting position to complete a full rep. Do two to three sets of this with 10 to 12 reps in each set if time allows.
All of these exercises or daily routines are quick things you can do during your busy days in order to help tone your stomach and work towards a six pack. With all of the different options, there really is no reason not to do at least some of these things to get in a quick abdominal workout.