A fast, 8-minute ab workout you can do anytime, anywhere. Work your stomach and core fast with 8 great ab exercises that train your abs from every angle. This is the perfect quick ab workout to tone and tighten your upper abs, lower abs, obliques, and the deepest abdominal layer. So let’s get to work.
8-Minute Ab Workout
- Crunches – great exercise to work your upper abs.
- Reverse Crunches – great exercise to work your lower abs.
- Russian Twist – recline while we target internal and external obliques on each side.
- Plank – suck in to target your deepest abdominal layer.
- Bicycle Crunches – combining flexion with rotation in one of the best ab moves out there.
- Mountain Climber – weight-bearing, anti-gravity position works all the layers of your abs.
- Double Leg Raise – my favorite to target and isolate the lower abs.
- Side Plank Hip Dip – the most-effective way to work the lateral core muscles.
Keep reading down below for full descriptions and pictures/details of each exercise in this 8-Minute Ab Workout.
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The fastest way to shred your abs in a hurry!
Want a sexy, defined tummy but lack the time to get it? You don’t need a lot of time or even equipment to increase stomach definition, decrease fat, increase strength, and define that six-pack.
This ab workout requires zero equipment, hits every major muscle group in your abdomen, and is only 8 minutes long. It’s the perfect way to finish off any workout or for those days when you’re short on time.
So grab your timer and let’s get to work!
WHAT ARE THE BEST AB EXERCISES?
You have four abdominal muscles – the rectus abdominis, the internal and external obliques, and the transverse abdominis. Each of these muscles moves your trunk through a different motion. The best ab exercises are those that are going to work all 4 of these muscles in all 3 available planes of motion.
HOW TO GET ABS FAST:
The truth is there’s no shortcut. Fasted cardio and aggressive strengthening will help whittle your middle down, but the bottom line is it takes time and consistency with diet and exercise to start to notice a difference. As a general rule – you should start to see a change at about 4 weeks.
HOW LONG DOES IT TAKE TO GET A SIX PACK?
This answer depends on where you’re starting. It takes someone with 12% body fat a much shorter time to carve out noticeable definition than it does for someone with 20% body fat. Your natural frame might carry fat differently than someone else, too. A good general rule of thumb to follow when working out your abs or any area of your body is that it takes 4 weeks for you to notice a change, 8 weeks for family and friends to see it, and 12 weeks for everyone else to notice. Again, patience and consistency are the best rules to follow.
HOW DO I GET A FLAT STOMACH?
The fastest way to a flat stomach is a good, healthy diet and consistent cardiovascular exercise. However, training the RIGHT ab muscles in the RIGHT way can certainly help get you there faster. Check out this post for 4 OF THE BEST EXERCISES TO FLATTEN YOUR STOMACH.
HOW DO I KNOW A GOOD AB WORKOUT?
There are many great ab workouts out there. As you’re looking for different workouts to do my advice is always this – be sure to work your core in all three planes of movement. This means you need to perform some resisted exercise in the forward-and-back motion, the side-to-side motion, and the rotation motion. This will ensure that you work all the major muscle groups to ensure maximum results.
Interested in more effective ab routines to tone and tighten your stomach? We’ve got dozens to choose from right here on our site! Here are some more great options:
Alright – let’s get on with Tone and Tighten’s 8-Minute Abs Workout!
For this “8-Minute Abs Workout”, we’re going to be performing 8 of my favorite at-home exercises for your abs.
We’ll run through each of these 50 seconds on, 10 seconds off.
Keep in mind that because it’s only 8 minutes long I want you to push as hard as you can for each exercise during the 50-seconds “on” period.
This is a great way to tone and tighten your midsection and do a lot of work in not-a-lot of time.
HIT PLAY ON THE VIDEO BELOW TO FOLLOW THIS WORKOUT AND GET READY TO TONE THOSE ABS!
The Workout
1. Crunches – 50 seconds on, 10 seconds off
- Lay on your back with your knees bent, your fingertips placed behind your ears.
- Contract your abs to lift your shoulder blades up off of the floor.
- Slowly return to the starting position.
2. Reverse Crunches – 50 seconds on, 10 seconds off
- Lay on your back with a slight bend in your knees and your feet on the floor.
- Engage your abs and keep your back flat while you raise both knees up towards your chest.
- Slowly return to the starting position, but don’t let your feet touch the floor.
3. Russian Twist – 50 seconds on, 10 seconds off
- Sit in a reclined position leaning your torso back with your heels on the floor.
- Rotate your shoulders as far as you can to the left, and then back to the right.
- Continue rotating to each side.
(no dumbbell necessary)4. Plank – 50 seconds on, 10 seconds off
- Get in a low plank position on your elbows and toes.
- Your body should be in a straight line from your shoulders – hips – knees – ankles.
- Keep your stomach sucked in tight while holding this plank position.
5. Bicycle Crunches – 50 seconds on, 10 seconds off
- Lay on your back with your hands placed behind your head.
- Lift your shoulder blades up off the floor and touch your right elbow to your left knee.
- Repeat to the other side by touching your left elbow to your right knee.
- Continue alternating in a slow, controlled manner.
6. Mountain Climbers – 50 seconds on, 10 seconds off
- Get down in a tall plank position on your hands and toes.
- Bend your right knee up towards your right elbow and return to the starting position.
- Bend your left knee up towards your left elbow and return to the starting position.
7. Double Straight-Leg Raise – 50 seconds on, 10 seconds off
- Lay on your back with your legs out straight.
- Keep your back flat, your stomach tight, and raise both straight legs up towards the ceiling.
- Slowly return to the starting position, but don’t let your heels hit the ground.
8. Side Plank with Hip Dip- 50 seconds on, 10 seconds off
- Get into a side plank position on your left elbow and outside of your left foot.
- Let your left hip drop towards the floor, then engage the left obliques to push your right hip up towards the ceiling.
- Slowly return to the “down” (left hip towards floor) position and repeat.
CONGRATULATIONS!
You totally nailed it! You completed this “8-Minute Ab Workout”!
You totally nailed it! You completed this “8-Minute Ab Workout”!
Interested in more great ways that you can tone and strengthen your abs? Check out some of our other great ab workouts on Youtube!
Interested in more amazing at-home workouts just like this one? Tone and Tighten has you covered!
Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals! Check it out here!
Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals! Check it out here!
Looking for something a little more difficult? Our follow-up ebook, the “8-Week Advanced Workout Guide” takes your results to a whole new level! Over 75 workouts to push you harder and yield incredible outcomes! Learn more here!
Make it happen,
Jared
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