If you have been looking for a 10 min ab workout that you can follow along with and get 6 pack abs without needing equipment, then this is the routine for you. With just 8 ab exercises and some room on the floor of your living room you can start to sculpt six pack abs with this one easy to follow ab workout.
As always with ATHLEAN-X ab workouts, I’m following the science of ab training and progressing the ab exercises in a specific sequence. Generally, since lower abs exercises are most difficult to perform (due to the added weight of the legs that you need to lift) we want to put them at the beginning of the workout. Next, movements that move both the legs and the shoulders off the floor are best placed in the middle of the ab workouts. Finally, when most fatigued, the oblique exercises and those that work the upper abs are best placed at the end of the workout.
Here you will find exactly that. Let’s take a look at the ab workout and what ab exercises you’ll be doing in the next 10 minutes.
Remember, if you cannot last for the entire 45 seconds you may perform the exercise for as long as you can. Your rest time will simply increase between exercises. If you can, attempt to complete all of the movements in this 6 pack abs workout for the entire prescribed time and keep your rest times to that of the video demonstration.
Crescent Tucks x 45 seconds (Rest 15 seconds)
Backward 7’s x 45 seconds (Rest 15 seconds)
Swipers x 45 seconds (Rest 15 seconds)
Side Cycle Left x 45 seconds (Rest 15 seconds)
Side Cycle Right x 45 seconds (Rest 15 seconds)
Mountain Hip Dips x 45 seconds (Rest 15 seconds)
Frog V-Ups x 45 seconds (Rest 15 seconds)
Side Scissor Crunch Left x 45 seconds (Rest 15 seconds)
Side Scissor Crunch Right x 45 seconds (Rest 15 seconds)
Corpse Crunch x 45 seconds
When performing the three lower ab exercises in the beginning you want to make sure you are thinking about lifting your pelvis off the ground rather than just lifting your legs. Too often, people will engage their hip flexors rather than their abdominal muscles in an attempt to complete a rep of an exercise. This winds up just tiring our the psoas and not the rectus abdominis, which is not the goal of an effective ab workout routine.
When training the obliques, be careful not to pull on your head and neck too much. The key here is to lightly place your hand on your head and lift with the strength of the oblique muscles. Crunch your elbow to your knee and feel every contraction as you do.
The last exercise, the corpse crunch, is designed to work the upper abs most. Here you want to focus on getting full clearance of your shoulder blades off the floor. At the top of every rep, squeeze your abs for a brief count of 1-2 seconds and lower back down slowly. You will really feel your abs burn if you do this properly, especially at this point in the ab workout.
Beginners may perform this workout for abs for as long as they can do each exercise. Even if the first few times through you can only do 10 to 15 seconds of each movement, that's ok. Keep trying to increase the length of time that you can do the exercises and increase your ab strength each time.
If you are more of a intermediate or novice level, see if you can get through all 10 minutes of this ab workout for 6 pack abs without failing. The rest times are about 15 seconds long. If you need any additional time to rest, you may simply press pause and resume once your muscles have had a chance to briefly recover and you feel you are ready to move on.
The key to any ab workout producing a ripped 6 pack is to make sure you are also following a smart nutrition plan. Too often, people will consistently perform the workout for abs that they saw on youtube but not pay attention to what they are putting in their mouth. In order to lose belly fat you have to look to improve your diet first every single time.
If you are looking for a complete meal plan for 6 pack abs that will help you to get ripped without having to give up all the foods you love, be sure to check out the X Factor Meal Plan at athleanx.com via the link below.
For another ab workout at home that requires no equipment as well as ab exercises for a six pack, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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Chris Wright
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Hey Jeff can you make the same thing on the bar ?
I have take your six pack promise I have done to 8 week and I get best abs but some fat is remaining pls make vedio on it
Pls upload vedio on night that out of country can also watch in time
Superb!
Just the thing needed…..thanx for burning my core
That’s fucking clever top comment IMO
My back is raging just watching these. Being old sucks haha
Never too late to start
@Aerial Penguin and all the more reason to start!
@Iain seriously lol
@Aerial Penguin def seriously lol – Tomorrow says it all
This is the best follow along workout format I’ve ever seen
Watch Chris Heria
@Luciano I bet he has
@Jesus Christ chrish heria has like 100 different follow allow from fat burning to abs to chest to biceps he has everything
Damn Coach Jeff letting them Abs Pop! And the Beats Drop!!!
Underrated comment
How get shredded? Im having 17% skinny fat
I can definitely appreciate the “up next” time to make sure my form is correct.
15 sec intro, no outro, just straight information rich content..Besides being top in fitness, Jeff is definitely one of the best youtubers. Awesome format on this one. 10 min body weight leg next?
@AxxL u good?
@YaBoiNico 22 @YaBoiNico 22 You right, longer is more realistic for a proper leg day. I do think Jeff could roast most of us in 10min. In my mind I wasn’t thinking about “gains” as much as something for some quick activity, mobility, loss mitigation. Here’s a recent one he did: https://youtu.be/SaohpJ1o_Lg
Its solid, just not as easy to follow along as this ab video.
I don’t think 10 min would work for anything other than abs, abs workouts, like jeff has said in the past, are short and intense, anything else takes more time
If by information rich you mean he explained why we’re doing the exercises and how to do them then I completely disagree. This isn’t information rich, Jeff didn’t explain anything to it. I hope he isn’t moving away from his initial goals.
However if you simply mean information rich as in there were lot’s of exercises then sure.
Simp
Can you please do a “Leg day is killing your gains” video
When I need to change up my workout routine Jeff is always the guy to rely on
@Cantbreathelikegeorge420 What???? I’ve been doing the other 10min for maybe a few weeks and had development, I’m pretty fat too. The other guy was right. You were not doing alot, I do ab workout as much as I can per week and alot and you should try too, ab muscles only take a day to heal anyways, so why not rip it every other day?
@Not a shark every person is different- your genetics might mean it takes one day to heal but for other people it might be longer, plus, I do my push and pull excercises 4 days a week as well as a leg day which means that I don’t have much energy for abs at the end
Cantbreathelikegeorge420 maybe you need to lower your body fat in order to
See any results
@Leonardo Ramiro Montenegro Hernández I was gonna say that too. Ab workouts give abs but they don’t show it.
@Cantbreathelikegeorge420 nutrition is more than half the problem just fyi
10 yrs later and he’s still coming up with new excersises, it’s unreal
Yep, and they are also effective
The side cycle crunches was pretty awkward to me but i still like the video
13*
You have to be very creative when trying to keep your business going
New? I’m watching it and think “how’s this different to the last abs workout”…
Just wanna take the opportunity to thank you Jeff for all your quality content and hard work, you’re my go-to channel for fitness!
00:15 Crescent Tucks
01:19 Backward 7’s
02:17 Swipers
03:16 Side Cycle Left
04:18 Side Cycle Right
05:17 Mountain Hip Dips
06:17 Frog V-Ups
07:18 Side Scissor Crunch Left
08:16 Side Scissor Crunch Right
09:15 Corpse Crunxh
@Sam Woola 15-20 seconds
@Sam Woola the short answer is “it depends on what you’re trying to do”, the long answer is, for strength, older studies suggest 3 to 5 minutes between sets for best gains, but for size gains, 1 to 2 minutes between sets, but for stamina/endurance gains, 45 seconds, to 2 minutes between sets.
I think that for core muscles, and other stability muscles, endurance is much more important than anything else, even if you’re going for body building where size, and shape is important, it’ll help in the long run for safety, and you can always build size afterwards. (if you’re a man, that’ll be quite easy, as long as you have a good diet, with enough protein.)
There’s a good article about it on bodybuilding.com that talks about this, and they provide sourcing for all of their claims, so it can be verified.
You know it’s a good day when Jeff releases a new ab follow-along
He even makes sure you’re dead by the time you get to the corpse crunch ☠️
Oh long before then.