Jillian Michaels' 7-minute secret to firmer abs and preventing back pain

Whether you have a bulging stomach or a weak, sore back, it all depends on one thing: you need to train your core. On the fourth day of Jillian Michaels' custom seven-minute, seven-day workout challenge - a brand new week-long series of body sculpting exercises created exclusively for Yahoo readers - we focus on toning your abs and tightening your back strengthen muscles. And we also offer you an exclusive reward.
"We're going to strengthen that core and make you look and feel good," says Michaels. To achieve this, she developed 12 intensive exercises of 25 seconds each, which are summarized in a seven-minute routine. In the time it takes to hard boil an egg, you can harden your core and burn calories long after your workout. Not only will your clothes fit better, it will also help you get rid of pain, have more energy, and feel strong and sexy.
"Own this workout," encourages Michaels. "You know what? Do it for yourself."
Challenge yourself further:
This body carving challenge is just the beginning. Michael is offering Yahoo Life readers an exclusive offer on their fitness app, which comes with a range of effective 7-day workouts and more. Enjoy a 7-day free trial and 3-month subscription for just $ 19.99 (common price $ 44.97) and 12 months for $ 59.99 (common price $ 179.88). (Yahoo Life may receive a portion of purchases made through links on this page. Prices and availability are subject to change.)
Ready for your challenge on the fourth day - an intensive, seven-minute core training session?
Check it out at the top of this article. It's a central fitness routine for the abdominal, oblique and back muscles - and any movement can easily be done at home without any equipment. No gym necessary. This 7-minute workout includes 12 recovery movements. Here's a preview of 3 of them - watch the video for the rest!
Burn calories while staying still with Modified Boat Pose
Hold this position for 30 seconds and you will burn tons of calories. (Photo: Courtesy Jillian Michaels)
“A lot of people really underestimate how powerful a pose can be,” says Michaels. "We always think dynamic movements are best, and while they are really efficient at maintaining constant contraction in an exercise pose, they can also burn a lot of calories and speed up your results." This is exactly the case with this pose, where you are asked to balance your body so that only your buttocks stay on the floor. The legs are bent at a 90-degree angle above the floor and the arms are raised at the sides.
Engage your core with modified windshield wipers
Your legs become windshield wipers, and your abs become rock hard with this core movement. (Photo: Courtesy Jillian Michaels)
For this chiseling motion, lie flat on your back and press your arms and palms into the ground to keep your torso stable and flat. You'll use your core to move your curved legs from left to right - just like windshield wipers. But "don't swing your legs," warns Michaels not to keep control of the movement. "Keep your knees just above your hips."
Strengthen your upper and lower back with Superman
The Superman pose is great for the back, buttocks and hamstrings. (Photo: Courtesy Jillian Michaels)
So many of us live with back pain and stress, and this exercise is "incredible" for your upper and lower back, glutes, and hamstrings. If you have problems adjust it to your fitness level. "To lessen the intensity of this movement, simply raise your opposite arm and foot at the same time and switch," says Michaels. "Don't put tension on your neck."
I start now? Experience days 1, 2 and 3 of our seven-minute, seven-day workout challenge with Jillian Michaels:
If you're out of shape or new to aerobics and weight training, then this is a perfect fit for Michael's beginner-friendly seven-day workout challenge. The custom program combines a number of high-intensity interval (HIIT) and full-body workouts with routines for strengthening your stomach and legs - and of course, meditation and recovery routines. Each day introduces an easy-to-follow seven minute workout - and Michael’s signature no-nonsense coaching style will keep you posted.
Day 1: Jillian Michaels did a 7 minute fitness challenge for Yahoo readers. Can you do it?
Day 2: Burn Fat and Boost Your Metabolism - in just 7 minutes
Day 3: relax, revitalize and smooth out cellulite!
With a subscription to the Jillian Michaels Fitness App, you can take your fitness seriously. For a limited time only, Yahoo readers can get a 7-day free trial and 3-month subscription for only $ 19.99 (common price $ 44.97) and 12 months for $ 59.99 (common price $ 179, 88 USD).
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