Get ripped abs and athletic muscle here –
Learning how to get a 6 pack is so easy, it can be done sitting down, sort of! In this video, I give you a 7 minute routine that you can do while sitting in one position on the floor. No equipment or large amounts of space are required to get you an ab workout routine that will sculpt out six pack abs by hitting each of the most important functions of the abdominals and obliques.
Now don’t be confused, this 7 minute sitting ab workout is going to be anything but easy. You didn’t actually think you could get an impressive six pack by doing nothing did you? As long as you are prepared to work hard however you will be able to see some impressive results with just this one sequence of ab workout moves.
We start with a lower abdominal exercise since contraction from the bottom up position is one of the tougher moves to perform. Because the weight of your legs is almost instantly enough to cause an overload for some with weaker abs, the lower ab movements are usually tougher. Though the rectus abdominus is a single muscle that contracts all or none, the activation of fibers can be influenced by the direction of pull that occurs during the particular exercise.
As soon as you are done fatiguing this movement, the next is to incorporate rotation from the bottom up. Rotational ab exercises are critical for maximally developing a ripped six pack. In fact, the six pack abs are carved out by muscles that run on a diagonal (the obliques) and frame them out perfectly. Hitting ab exercises that incorporate rotation is going to be critical for a complete ab workout.
Midrange and top down ab exercises are included next. The midrange ab movement is one that involves motion of both the torso down towards the pelvis and the pelvis up towards the torso. The one I show you here is accomplishing both. The idea is that you want to get a strong contraction in both the upper and lower ab regions by moving the two end points closer to each other as opposed to one moving on the other.
The top down rotation movement holds the same benefits as the bottom up rotation in that it trains the abs in a way that they actually prefer to train in the first place. I don’t care whether you are an athlete or not, you need to be sure that you are rotating in your ab exercises if you want to get them as sharp and as developed as possible.
Finally, we end this 7 minute workout for abs by hitting the top down movement. This is the easiest of the entire workout, but due to it being sequenced at the very end of the routine it instantly becomes much more difficult. This allows you to end your workout with adequate strength to accomplish all of the exercises but with your abs still getting a serious workout in from start to finish.
If you’re looking for a workout program that includes over 115 unique ab exercises as well as shuffle ab workouts while building the rest of your body like that of a professional athlete, be sure to head to and get the ATHLEAN-X Training System.
For more ab workout videos and how to get a six pack, be sure to subscribe to our channel here on youtube at
44 comments
damn this is a real thing
1:30 "Can't wait to try this workout" ? I am already doing it lol
I Just Did This And I Got A Little Abs Showing, It Was Extremely Hard Though!
I Just Did It……I Love This Burn!
OMG hope this pays off, it hurts, A LOT
This totally whooped my ass
i have one pack. lol
Isnt this just six minutes ??? Five exercises for a minute each and 30 sec each side for the obliques exercises….how is this 7 minutes , jeff didnt mention how much rest between exercises either so…???
Music?
Nice brother
Got one in 8 minutes unsub dislike
I am going to do this Workout later. I will tell you Guys/Girls if it is good for you.😀
This shit should be a Hollywood film… ATHLEAN-X TM THE MAN OF ABS! ANTERIOR PELIV IS A NO GO! 7 MINUTES HARD ASS AB WORKOUT! GETTING RIPPED TODAY ON BLURAY AND NETFLIX!!
Wtf it took me 9min disliked
Wierd, tried this for 7 minutes and nothing changed. Wonder why.
Do you need to rest between each of the different workouts? And for how long?
What if im working on this exercise and i cant feel it in my abs? I feel like these exercise uses alot of my leg strength, and flexibility depends on it. Im not flexible at all and doing these exercises hurts my legs.
wow my abs suck, your workout is 1 minute of each mine is 10 seconds of each. I ain't done until I can do it right!
Definitely trying this 🙂
are these as effective doing the same thing except with your back on the floor? my lower back (were the dimples are) always hurt when doing these type of exercises longer than 30 seconds (the pain is more of an irritation feeling). thanks for the workout. 🙂 btw even doing standing exercises it hurts sometimes. I use weights and if I have the weight over my head and lift say my left leg up to meet my elbows… I hear a pop most of the time down by my lower spine as do my reps.
sucks
How often should I do this? I planned to do a very similar workout once a day, will that be too much?
That's 6 minutes, not 7
Can i do this 1 time but everyday?
Awesome workout…love this video…thank you Athlean X😁
can i do this everyday?
Glute building exercise
I followed this abs guide “suza great plan” (Google it) and achieved a 6-pack abs. When I workout at the gym I see oftentimes that even men are jealous. My trainer said this guide works well for men and women. Give it a try to have the result that I have achieved.
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thanks athlean x.
Should you change direction halfway on the around the world exercise or one direction the whole time
It burn my abs like 9001°c
Awesome ……
Heyy i really need to know if having 7 pack abs are normal im the only one in my school who has 7 abs and i cant seem to find any youtube video on it
I just did these workouts and I am sweating like crazy..I really feel it awesome workout Jeff keep the videos coming love them thanks
Is this hip flexor dominant, cause i'm currently trying to fix my APT?
The first couple don’t really hurt your abs but they kill your legs
I think most people when training abs focus on rotation , obliques , and transverse ab training. But never realize that the rotation in different dimensions/angles matters thats why top down and bottom up are so important don't just do hang leg raise rotation movements but also top down rotations. Another way to make the top down rotation movement a little harder is add weight and do it on a swiss ball to make stability/balance more a challenge. ( i have to say i was a little unaware of just working rotations such as windshield whippers hang or on floor or sitting thinking its getting the top down rotations affect as well there two different ways to hit the same muscle so your strengthening the muscle in different directions/parts)
I tried it in 7 minutes, still no six pack. Maybe ill do it more often.
Brother, I think this is a 6 minute routine when you add up..!!!🤔
I love the metal background music. The bass is heavy asf.
doing the first exercise is like he thinks we all are ripped lol
HOW DO I GET A SIX PACK AT 7 YEARS OLD IN ONE MINUTE
The workout is great, but that song is even greater! Hella cool!