bicycle-crunches-exercise2-300x300Toning your stomach does not always require hours of training in the gym. You can give your abdominal a workout in multiple quick sets throughout the day. This can be even more effective than going to the gym three days a week for an hour because of the frequency and shock value. But when you do hit a training facility, believe it or not your muscles are being prepped by your brain to get ready for war. However, if you randomly pick five times a day to work your stomach, you will catch your the muscles off guard and increase engagement and response.

Here are two stomach exercises you can randomly execute anywhere throughout the day. As you get used to the training, challenge yourself by increasing the number of repetitions.

Start off in the push-up position, then ease down onto your elbows. Now curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine. Straighten your body but keep your neck and spine neutral. Hold this position for 30 seconds minimum. Try to give yourself 2 sets.


Air Bike:
Lie flat on the floor with your lower back pressed to the ground. Now place your hands behind your head. Make sure to stay relaxed and not strain with the neck as you perform. Now lift your shoulders into the crunch position as you bring your knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This is the starting point. Now simultaneously and slowly mimic a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side as you breathe out. Repeat this motion on each side for a minimum of 30 repetitions and 2 sets.

Routine by Certified Trainer Mike Bance