This is the best home ab workout you will find if you are looking for one you can do without any equipment and whether you are a beginner or advanced. In this video, I’m going to give you a 10 minute follow along ab workout that is going to help you get six pack abs in the comfort of your own home.
The key to any successful home abs workout is that you can do it in little space without needing any special equipment. Every one of the seven home ab exercises in this routine are something you can do with just your own bodyweight and nothing else.
The structure of the ab workout is simple.
There are 7 exercises, each performed for 60 seconds. If you are a beginner and cannot make the entire 1 minute of the exercise, simply perform it for as long as you can. Over time, you will be able to build up your endurance on these ab exercises and be able to last the entire duration as you carve out your 6 pack.
Some of the exercises are designed to be done for 30 seconds to each side or in each direction. They will be noted both in the video description as well as in the video itself.
After each 1 minute of ab exercise performance you will get 30 seconds to rest. During this time, I will describe what the next exercise is and how to perform it best for the greatest results. What makes this the best home abs workout is that it is something that can easily be saved in favorites and come back to day after day for even better abs and results.
Here is how the workout breaks down:
1. Ab Halos – 30 seconds CW/CCW | 30 seconds rest
2. Frog Crunches – 60 seconds | 30 seconds rest
3. Russian Rows – 60 seconds | 30 seconds rest
4. Thread the Needle – 30 seconds each side | 30 seconds rest
5. Black Widow Knee Slides – 60 seconds | 30 seconds rest
6. Frog Circles – 60 seconds | 30 seconds rest
7. Sliding Ab Tucks – 60 seconds | 30 seconds rest
Don’t worry if you can’t make it the entire 60 seconds right now. The key to getting six pack abs is to perform to the best of your ability and make sure that you are consistently training your core. This simple home ab workout is one that can be done every single day. It’s only going to take you 10 minutes and is something that won’t require any equipment at all.
The problem with most ab workouts for men and women is that they rely too heavily on the hip flexors in the ab exercises that are chosen. That is a mistake. When the hip flexors are used too much they become dominant and tend to trigger the ab muscles to take a step back in contributing to the exercises. You do not want this. Tight and overdeveloped psoas will pull on the lumbar spine leading to the low back pain that is commonly felt by those that do the wrong ab workouts.
This is the best home abs workout for that reason. Even people with low back pain should be able to perform this routine without compromising the health of their backs.
The format of this will allow you to hit play and quickly get right into your ab workout at home. People often ask how often they should train their abs. I tell them, if possible, every single day. The core muscles were built for endurance and are capable of handling high frequency. I advise doing ab workouts at home since the consistency of them will dramatically improve. If you had to go to the gym just to train your abdominals, many people would simply not do them often enough to see the results needed to develop a 6 pack.
Try this intense home ab workout for yourself and you’ll see just how fast you can get abs with the right routine.
If you’re looking for a complete step by step meal plan to help you drop your body fat levels low enough to see the results of your hard work, be sure to head to athleanx.com via the link below. Use the program selector tool to identify the workout program best suited to your current goals and get your 6 pack abs in no time.
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49 comments
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Im really excited to do this all the other workouts giv me back pain
Good Video. You can watch it again if you want.
Epic workout. Really likje the simplcity of each exercise. Did it twice that is it for tonight. Thank you.
more videos like this
Yes this is my favorite format of yours.
This is my favorite ab workout right now due do its ability to target each major ab region (relentlessly!) without allowing compensator muscles to take the load off and fatigue before the abs do. I do this workout regularly and it's still punishing (but only to the abs! not back, hip flexors, etc)
THANK YOU
I feel like a professional listening to his voice👍
You take it too far too quickly. 99% of your channel is not for beginners, I think you kind of lost touch what it means to really be out of shape.
These are EPIC. THANK YOU!
0:50 (first)
2:23 (second)
3:56 (third)
5:29 (fourth)
7:04 (fifth)
8:39 (6th)
10:10 (7th)
8:38 can anyone tell me how to do this since i don't have a smooth floor
Russian Rows?
It's just like those lovely Russian subways have no trains: Russian rows have no oars.
It actually isn’t that hard to get a six pack I just did like workouts for 15 min a day and in like a week I got my six. Might have been bc I already had a six before and just had to relearn it tho
That was bad @$$
this was so amazing. I’ve been doing it wrong for years!
how many sets should I be doing?
Today was day one. I definitely couldn't do it for the full 60 seconds of each. Kicked my ass good to try but I can instantly feel the burn in my core. Excited to see where I'm at in 30 days. My goal is to do this 6 times a week.
I liked this video. I always appreciate ab exercises with minimal hip flexor involvement. I can't say I loved it though. The last three exercises were a struggle for my wrists. I changed wrist positions to help, but my wrists are going to limit the quality of ab workout I can get from this series unfortunately. I may try to jump around and mix the wrist intensive exercises in between the other ones to see how that goes. It's a nuisance, yet it'a very doable since we already get nice breaks in between exercises.
Imma try this tomorrow after my run, see how it goes
real manly!!! oh yeah brota!!!
Can you add a session on why/how soreness can be relieved? or do you have one already?
i dont know if its the planch stuff i did earlier in the week or i didnt have perfect form but those last few killed the shoulders for me. Still felt the burn in the abs though, ill be trying this again in a few days to see if i can get around the shoulder pain.
He is the master .
anymore questions ?
🙏
Thanks I want abs for my girl
Oi I'm sweating like a filthy Meggy.
Thanks!
Great workout, highly effective and easy to do. Love it!
So does anyone know how long it will take for the abs to actually appear
Man I watch one ab video and now with every video I watch the ad is this dude
Beginner here. When doing the Russian rows my legs seem to be burning more then my ab area.
Is it weird that the first thing I notice is the cover plate missing on the outlet behind him?
What exercises can I replace last two with? I have carpet thanks.
Love this style. Your not just a coach, a program, or trainer but your all 3 at the same time! Excellent!
Are there any alternatives I can do for the last two? I don’t have any slippy flooring.
Happy New Years btw!!
Damn. No mat or hardwood floor.
I might be doing it wrong or have to weak shoulders but Frog circles and Sliding works my front delta mostly. Other than that, golden!
Thank you
Lmao really felt these
for kids?
Is this good for that male fupa?
Always love to learn. Great video. That said, I've been at it for almost 25 years and although those so called 'ab halos' are good, they next few days I have a headache do to stuck neck muscles. That makes them a bit less for me.
– edit- on a bit of a critical note here, 'interesting' to see exercises as being the best in this video, while being some of the worst a couple of years ago.
This kills my arms more than my abs somebody please help
idk that felt incredibly easy and worker our my arms more then my abs, i also didnt even use the rest period and instead just did every thing for a min 30. was i doing something wrong?
Great video, I wouldn’t change a thing
Any alternate exercises for the slidey floor exercises? Apart from having to tape plastic bags to my feet lol
Great workout! Te only shortcoming in this one is not having warned beforehand that we would need the socks to slip. Get your slippy socks before beginning!
I am excited every week to do this routine, i really really love it and the way it benefits me, never could develop my core so i was betrayed after a certain amount of time or intensity with compound movements, this is a game changer for me, thank you so much Jeff i love you man!