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7 Minute Ab Workout (6 PACK PROMISE)

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Rating: 4.0; Vote: 1

The biggest mistake people make when they do their ab workout is they spend too much time doing it. Spending any more than 10 minutes training your abs is a colossal error since it is extremely unnecessary in order to see results. Your abs respond best to hard, intense exercises done for a short period of time but done consistently over the course of many days. In this video, I-m going to show you a 7 minute ab workout that proves all you need is intensity and not length for good abs. This entire ab workout can be done on the floor without any equipment at all. It is going to cover all of the major functions of the ab muscles and incorporate other muscles of the core as well such as the obliques. The key is that you are going to move from one exercise to the next without resting. You earn one 30 second rest at the midpoint of the workout but that is it. If you keep the exercises moving you never give your abs a chance to breathe, so to speak. You apply the intensity and then step on the gas throughout the rest of the workout. This allows the workout to stay difficult even if the individual ab exercises themselves are not the most challenging that you have performed. This one starts with a bottom up movement (that also tends to incorporate a lot of rotation as well) and this is the figure 8. For the figure 8, you are literally doing what it says and moving your legs in the shape of an 8 laying on its side. This forces you to not blend two of the more challenging movement patterns into one exercise but does so when you are freshest and most capable of doing it uncompromised. Next you move onto the long leg windshield wipers. If this is too difficult for you, you can shorten the moment arm and bend the legs rather than keeping them straight. This essentially lightens the load felt by the abs and allows you to perform the exercise if the long leg variation is too difficult to maintain for the entire 60 seconds. This moves onto the twisting piston exercise. This is a plank variation but much more effective because of the dynamic nature of it. You not only have to have the strength to stabilize your body to avoid excessive movement here, but the plyometric aspect of the mini jumps, turns your core into a shock absorber as well and allows it to be much more functional at the same time. Finally, a well deserved 30 second rest break. Come out of the break and go right into the Starfish Crunch. This one is no joke! Keep both your arms and legs out wide as you perform this six pack exercise and twist to one side as you come up. This will be both a midrange and top down rotational movement, with the added benefit of hitting the oblique muscles as well. Finally, finish with 2 minutes of rotational ab circles. This one is the easiest to perform, but since we saved it for last in the ab workout, will feel much more difficult (and effective. Make sure you give this complete ab workout a try and see how much more you can do in just 7 minutes if you are applying your ab training principles properly. For a complete workout program and meal plan that includes this exact ab shuffle workout feature, be sure to head to and get the ATHLEAN-X Training System. Train your abs like a pro athlete and see how much stronger and more ripped they can become in the process
Date: 2022-04-22

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Comments and reviews: 10

David
I love these workouts and have been doing a different follow along pretty much everyday for a couple of months now. Twisting pistons is lots of fun, and really forces me to focus on using my abs or the flexors burn out. but I have a funky knee (Cartilage damage in my patella, so this is not something that is going to heal.
I am trying to take it easy on that knee and it is not unusual for me to have some slight discomfort there the day after doing twisting pistons. Any thoughts for a good alternative to twisting pistons? I am trying mountain climber hip dips but it does not seem quite close enough.
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That
Alright, my results 4 Months in:
I've started doing this routine at least once a week as an inclusion to my usual gym routine. Mind you, I haven't completely devoted myself to strictly clean eating habits, but this has definitely shown me some results.
My abs are still under a thin layer of blubber, but there is certainly some more definition there. Probably TMI, but the wife has also told me I've also improved in the bedroom as far as thrusting power.
All in all, good for improving the core I'd say.
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Ron
hi I am 75 years old; have been rebuilding my self from a couple of years age with many fits and starts but have been able to reduce my weight fro 210 lbs down to 164; however had trouble with abs until my son turned me onto you ab exercises phenomenal but with hard work seeing results and now working using your dumbbell work out to strengthen my are and chest. it hurts but thank you and my son for turning me onto your exercises. ps gone from size 38 waist to a 32 size,
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Yoes
Jeff, I loved that torture ab workout, it kicked my butt. I'm approaching year 62 and have been thoroughly enjoying getting hammered most every day in the ab department. I frequently pick out another of your ab workouts and love getting new stuff that stimulates my drive and keeps my body from getting stale on the same old routine. Thanks for the help and inspiration, it helps drive me to excel beyond what I would likely do on my own.
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Yoes
Good grief, that was really challenging. I did this same one a couple months ago and it was just as hard but this time I was able to hang with about 85% of it rep by rep whereas the last one only about 65% rep by rep so I got better. For some reason this particular workout is super effective for me and I'll use it or some facsimile in my regular ab mix. As always, thanks Jeff.
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Munaus
only move I could do properly was the last one. it was the tuck plank and the starfish that made me feel like a dangling spaghetti. I can't keep my balance in the plank without shifting my body weight to the opposite side when tucking. starfish had me ragdolling like a Bethesda game. twisting pistons is hard when you're barefeet.
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Relyt
Gonna start doing this everyday, my abs have been lacking! Might update as I go too.
Edit: Didn't start yet because of school work, but I'm finally free. Updates will be below this text.
Day 1: I had to take micro breaks of about 5 or more seconds while doing certain exercises. Gonna try powering through them tomorrow tho!
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Llumos
I really like the exercises in this video, but the overdone metal music makes it impossible to know when each exercise stops and when the rests occur. Turn down the trying too hard metal; real tough guys don't need music, they are okay with the sound of their own pain. Or maybe that's just tough girls? -
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Karen
Jeff, I love your workouts!
Found you about a year ago and I mix up my ab workout
DAILY- every day one of yours is in my gym time.
Today. I found this one- Ohhh so excellent!
Thank you for ALL the great content! You are my favorite! See you here tomorrow! Thank YOU!
6 pack abs, baby!
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jay
Just thought I-d give this a whirl for the hell of it on top of my usual 30 min abs I did the day prior and honestly I-m not too sure if this is actually better than some 30 min workouts I-ve done.
It-s alright for starting out but can anyone truly tell me if this has paid off in the long run?
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