7 Minutes Workout for Every Body Taking

This column appears in the May 12 issue of The New York Times Magazine.

Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.

An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

All exercises for 6 packs abs you can find

In this 6 packs abs exercises guide you will find all the workout from easy to hard, from simple to difficult. There are exercises with and without equipment, apply for both men and women. Your task is choosing the 6 packs abs exercises you suit and motivate your workout plan. If you just simply want to lose belly fat not the 6 packs, you just need to pick out some soft exercises among below exercises and move on with them. Now, let check them out.

1/ Sit-Up And Press

Execute: Lie back with your knees bent at a 90-degree angle and hook your feet under a dumbbell rack or step. Hold a pair of weights over your chest ( and remember, start with a size you are comfortable with). Perform a full sit-up and pres the weights up and over your shoulders. Slowly lower yourself back down with complete control.

REPETITION: Do 10 to 15 reps.

2/ Vertical Chair Knee-Raise:

Execute: Use your upper body to hold yourself up tall while drawing your knees up and past your waist. Remember to keep your shoulders pinned down and back. Squeeze your abs at the top of the move and slowly lower your legs back down.

REPETITION: Aim for 12 to 15 reps.

3/ Weighted Reverse Crunch:

Execute: Grab a pair of weights and lie on your back with your hands stretched out over your head and your knees bent. Bring your legs up until they form a 90-degree angle from your torso and pull your knees in towards your chest. Remember to squeeze your core and slowly start to lower yourself into the starting position. Also, make sure your feet just short of touching the ground.

REPETITION: Do 12 to 15 reps.

4/ Dumbbell Chop:

Execute: Stand with your right foot forward and left leg back. Grip a dumbbell (a size you are comfortable with) with both hands and hold it above your left shoulder. Chop the weight down and across your body towards your right hip — similar to chopping wood with an axe. Pull the weight back up and across your body to the starting position.

REPETITION: Do 10 to 12 chops and then switch to the other side.

5/ Standing Ab Wheel Roll-out:

Execute: Start standing with your feet shoulder-width apart. Holding the ab wheel, bend from the waist and roll out as far as you can, pause, and pull back into starting position. Be careful not to overextend, start with a smaller range and build it up as your core gets stronger.

 

REPETITION: Do 8 to 10 reps.

6/ Vertical Leg Crunch:

Execute: Lie on your back and raise both legs up perpendicular to the floor. From there, lower your legs about 10 degrees toward the ground (to add some extra tension). Next, crunch up, squeeze and slowly lower yourself back into the starting position. You can add a dumbbell between your feet to make this move tougher.

Vertical Leg Crunch for flat belly

REPETITION: Do 10 to 12 reps.

7/ Kettle-bell Figure 8:

Execute: Stand with your feet double shoulder-width apart and hold a kettle bell in your left hand. Squat and twist as you pass the kettle-bell behind your left leg and to the right hand. Repeat the figure eight pattern on the right side. Keep the motion fluid and keep your chest high.

6 packs Kettle Bell Figure 8
REPETITION: Do 8 to 10 complete figure 8s.

8/ Plank And Reach:

Execute: Supporting yourself on your forearms and balls of your feet, get into a plank by positioning your
body in one straight line, keeping your feet just wider than shoulder-width. From this position, reach forward with your right hand, hold for one count, and slowly return to starting position.

Plank And Reach for flat belly

REPETITION: Same hand for 30 to 60 seconds.

9/ Medicine Ball Bicycle Crunch:

Execute: Lying on your back, bring your knees up to form a 90 degree angle and hold a medicine ball over your chest. Crunch up and simultaneously perform a bicycle motion with your legs, driving one knee in toward your chest while passing the ball under your knee to the other hand.

get 6 packs with Medicine Ball Bicycle Crunch

REPETITION: 10 to start, or until you feel a burn.

10/ Side Plank And Twist:

Execute: Holding a dumbbell in your right hand (again, a weight you are comfortable with), lie on your left side with your forearm perpendicular to your body. Keep one foot stacked over the other to form a side plank. Bridge your hip up and hold while maintaining a straight line with your body. If you can, twist and bring the dumbbell under your chest and back up to the starting position.

Side Plank And Twist to get 6 packs

REPETITION: 8 to 10 reps.

With the above 10 6 packs abs exercises, hopefully you can chose for you the suitable exercises for your flat 6 packs belly. For more exercises and body fitness tips, please visit www.bodyfitnesstip.com .