7 Minute Ab Workout (6 PACK PROMISE!)
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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, Iโm 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.
For more ab workouts and ab exercise videos, be sure to subscribe to our channel here on youtube at
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#Minute #Workout #PACK #PROMISE
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Can you please do a video about how to develop the ab crack (middle line)? Thank you!
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Holy shit that was effing tuff
I hate the pistons I'm probably doing it wrong but it's affecting my legs more.than my abs and it's just awkward. Everything else was nice though.
Jefff youโve been here for me in my darkest times, motivated me when Iโve let my fitness slip away from me and put me in the best shape of my life time and time again. Taught me how to control my eating and Iโve lost over 50 lbs using your follow along videos.
Iโve gained it back during some hard times but Iโm back at it and in just two weeks already down 20lbs. This time it stays off for good! Cant wait to see that six pack once again!
Youโre a true hero!
My workout:
500yard sprint
-Bearcrawls up hill 3 sets of 5
Superset w/ 10 burpeeโs
– 7min ab workout (6 pack promise)
-Home chest workout | 10 minutes (FOLLOW ALONG!
-work out to get lower abs fast (7 Minutes!)
-15 minute arm workout (Dumbbells only) – Fraser Wilson
-10 MINUTE AB WORKOUT // 6 PACK ABS // No equipment | Athlene X
-Brutal 6 pack abs workout (6 minutes of pain!)
-best home an workout | 10 minutes (Guaranteed)
7 days a week.
bro i yell profanities every time i do those last circle crunches
i got a 4 pack in 2 weeks i got a 6 pack in a month and a half and got my 50 year old dad who never had a 6 pack one in a month. diet gotta be clean yall but this is pretty much my whole ab workout
I can do starfish crunch for the entirety now. Very nice.
Aye Jeff!!! "Don't worry about how you just concentrate on finishing " lil pep talk on the last set of upper circle crunches..is motivation..shit don't help though..them bitches still hurt!! Been following for 7 years now!!๐ช๐พ๐๐พ
Screw over 10 minutes when you have not much time ๐ฏ
Just writing for the research, starting the fun soon, at 51 and in PT with my left knee, let's see how it all works out!
Intense!
What if your not able to do these. How about something for beginners? These are more advanced exercises
I'm sure I did it all wrong but I still felt the burn๐ฅ ๐ฒ What if I learn and last the 7 mins (that's what she said) ๐
Going to comment for my personal diary:
Day 1: Tough! Was really struggling on the twisting pistons
Day 2: Yup, twisting pistons still gassing me out quickly but I did finish it all
Day 3: Taking small 5 sec breaks in between twisting pistons now and rewinding 10s to make up for lost time
Day 4: Only took one quick break during twisting pistons!
Day 5: Had a rough day and lacking sleep but still pulled through the routine today
Day 6: Feeling the burn ๐ฎโ๐จ
Day 7: One week down!
Day 8: Getting easier and starting to see the upper abs popping out a bit, gotta do some cardio too
Day 9: Did hanging leg raises at the gym (Skipped today)
Day 10: Upper circles crunches making me feel like puking
Day 11: Extra tired today but finished it
Day 12: Done!
Day 13: Killed those upper circles ๐ค
Day 14: Skipped (cardio day)
Day 15: Done right after more cardio
Day 16: Experiencing lower back pain going to have to take a break
Overall, this ab routine has helped with my core strength which in return have helped with my big 3 lifts, I feel more stable in all my exercises and will continue with hanging leg raises and an oblique machine at my gym!
Wow! 1st time. I struggled a little in the last exercise but I LOVED it!! Thanks Jeff!
It's even more difficult at 1.5x.
Thank you sir!
2:20
Iโm just moving my arms and legs what is this!??? Iโm not feeling anything in my abs.
BEAST MODE!!!๐ช๐พ๐ช๐พ๐ฏ…Ab excellence!
I feel like the 10M views is just the same 10 people hitting the same ab workout 1mill times this shit works
Love this. Been doing it for 10 days now and I can now go all the way. I noticed an improved balance already. Thanks Jeff.
Thank you still!
I do the leg straight windshield wiper ab work out all the time. It really works.
This looks really hard
You werenโt kidding ๐คฏ
Just completed it at .75 playback speed. Kept the 30 second break at normal speed to not cheat. Hope to be at .50 by next month ๐๐ผ.
It berns it berererns
Getting there!
Figure 8,
Windscreen wipers
Twisting pistons
Rest 30 secs
Star fish crunch
Tuck plank
Upper circle crunches rotate both ways