Approx 10 minutes on the clock... let’s add some ab specific training to our day! Perfect quick ab and core strengthened post main workout or even those days off from heavier lifting combined with a short stretch.

No equipment needed. All you will need is your mat!

The timer will be on 40 second of work, 5 seconds to get into position for next exercise! However if it takes more than 5 seconds it’s fine! Make sure you in a comfortable position... long body during side planks, lower back pressed to mat during leg lowers.

If preferred during leg lowers, either place both hands under hips to help keep lower back down and ALWAYS only lower to where you can maintain lower back contact on mat. If new to this type of training, practice first.

Lie flat on mat with knees bent and feet flat on floor. Lift lower back so you can place hands under back. This is what you don’t want to happen during leg lowers. Exhale, press lower back down abs think about squashing your hands.

Now try lying on back, legs in air so approx 90° to mat (don’t worry if legs aren’t fully straight). Exhale and slowly lower whilst pushing that lower back into the mat. Only lower legs to where you can no longer keep back flat and then raise legs back up.

This will be a guide as to how low you can go. If you are aware of this, it will allow you to progress as you will be strengthening over time.

LEG CIRCLES clockwise
LEG CIRCLES anti-clockwise
RAINBOW CRUNCH clockwise
RAINBOW CRUNCH anti-clockwise
RAINBOW PENDULUM
SIDE PLANK ARM RAINBOW
SIDE PLANK LEG RAINBOW
SIDE PLANK ARM RAINBOW switch
SIDE PLANK LEG RAINBOW same side
WIPERS one side
WIPERS switch
RAINBOW CRUNCH both directions
LEG LOWER CIRCLES
REVERSE CRUNCH TO RAINBOW LIFT

Take it slow as always! And last time I mention it I promise! Keep that lower back on mat! Only lower to where you feel contact is on!

I’m sure you’ll enjoy this quick ab blast!!

Cx

Please ensure you warm up. Here’s my Warm Up Routine: https://youtu.be/PzyzfjtNHb0

If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine: https://youtu.be/y87vSUoIMGU

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EPIC II Program:

EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB


Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases