13 Minutes Abs Workout Routine

One of the benefits of doing crunches in the pool is that you won't experience lower back pain caused by this type of exercises when done on hard surfaces.  

This exercise is done with a pool noodle or a floating belt, to help you stay afloat. It can significantly strengthen your abdominal muscles if performed regularly. 

Warm Up (3min):
Start by warming up in the shallow end. First by doing high knees jogging on the spot for 1 minute, then around the pool for 2 minutes. 

​Starting Position:
Put a noodle on your back (or use a floating belt) and lay on your back. Straighten your legs and close your feet together, hip-width apart. Rest your hands on the noodle and relax your shoulders. 

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Action (8min):

• Leg lifts: lift straight legs up, try to put your feet above water and lean your torso forward at the same time. Lean back, put your legs down and return to the starting position. (45sec)

• Alternate leg lifts​: perform the same exercise but by lifting one leg at a time. Keep controlled movement and don't perform too fast. (45sec)

• Alternate leg lifts and then together: first lift one leg at a time and then lift the both together. Inhale as you put your leg down and exhale as you lift it up. (30sec)

• Leg tucks: bring your knees and your torso closer together as you lean forward. Extend your legs, lean back and return to the starting position. (45sec)

• Alternate leg tucks: repeat the above exercise but this time bend one leg at a time. Use your lower abs to bend your legs and your upper abs to lean forward. (45sec)

• Alternate leg tucks and then together: first bend one leg at a time and then bend the both together. Inhale as you extend and exhale as you bend your legs.  (30sec)

• Alternate leg lifts then together plus leg tucks: first lift one leg at a time, lift the both together, then bend them together. (2min)

• Alternate leg tucks then together plus leg lifts: first bend one leg at a time, bend the both together, then lift them together. (2min)

Cool Down (1min): 
Move back to the shallow end by doing slow breaststroke kicks on your back while breathing deeply. Then hold the noodle in front of you and walk around the pool for (1 minute)

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​Stretch (1minute):
Hold the noodle behind you and lean your torso back until you feel the stretch in your abdominal muscles. Hold for (30 seconds). Then perform the same static stretch while holding the noodle above your head for another (30 seconds)

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