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10 MIN AB WORKOUT // 6 PACK ABS // No Equipment - ATHLEAN X

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Rating: 4.0; Vote: 1

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
Date: 2022-04-22

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Comments and reviews: 10

YorozuyaNeesan2010
These exercises felt great. The first few days I was sore as hell, but after the 3rd time round I could do all exercises without a break. The only one I just can't do is the frog v-up. My core is apparently too weak to do them just yet, but I'm giving it my best shot each time. Definitely feeling the benefits of doing these though. They're really helping me build better mind-muscle connection while I'm lifting weights and helping me brace myself more effectively during my compound lifts. Now I just need to work on seeing those abs. Healthy meals are helping me start to see a little something. In the meantime, that sweet burn during the workout lets me know they're there X'D. Thanks for sharing a workout that hits all the muscles. I feel like there are a lot of fitness people out here on YT that have no real training / professional background and it's comforting knowing you're a qualified PT who knows his stuff. I trust your workouts.
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Bruno
I've been doing this workout for like 30 days, along with eating less junk food and beer and i can already see the results. Thanks Jeff! Cant wait to see these results on the long run
Edit: so, its been 1. 5 months now and if i force the abs muscles i can see the six pack perfectly! 4 days ago i staterd to do the intense 7 min abs training alongside this one, kinda of every day. Still drinking and geting drunk af but mostly of weekends, my alimentation is now composed of white meat, lettuce and green stuff, rice and beans, eggs and vegetables sometimes.
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justin
I've posted on this one before.
But buckle up guys because done properly this one hurts.
But so worth it.
This one works really well an encompasses every movement your abs need to stay fit an healthy.
This really works.
Personnaly I love it
Great sound track too.
Very inspiring.
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Roland
Hey Jeff, I had a pneumothorax on my right side couple of years ago (everything is fine now) and I am looking for good ab exercises that dont put too much pressure on my lungs. I feel my left side is hurting after crunches etc. while breathing! Thanks: -)
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Minh
This is probably one of the best abs work outs. After two months doing Athlean's abs and some hiit exercises, from skinny fat belly I'm starting to see abs lines, will train consistently 6 days a week to finally reach my goal in a year.
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Dashing
As someone who doesn-t workout abs nearly enough this was great. Had to pause a bit here and there which is fine. Cause it means I-ll be able to see my progress. Depending how I-m feeling tomorrow this might be a daily thing. Lol
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aroundandround
Just remember that mortals can-t come close to doing it like this guy without prior training, but you can always do fewer reps in each 45 second interval or prolong the intervals to take more overall time.
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Fairy
Thank you for this vid! I like the format, but I like to avoid staring at the screen (after getting familiar w the routine) while working out, so naming each exercise aloud would be super helpful! Thank you!
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Brad
The 10 Minute Ab Workout is extraordinary. Used it at least 50 times. Love the music the 30 second and 10 second dings and the horn at the end. Goes right into the workout at the start of the video.
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aroundandround
The first time I tried this, I was lying on my belly in the middle of the second set literally laughing out loud - at how ridiculously tough it is compared to how smooth he makes it look.
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