Intense Ab Workout | 7 Minutes (FOLLOW ALONG!)


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If you want to develop six pack abs you may think that you have to spend hours a day trying to get one. That is not the case at all. If you are able to commit to a consistent but short effort you will be amazed at how much better your abs could look in a short period of time when combined with a focused attention to what you eat as well.

In this video, I have a short 7 minute ab workout for you to do along with me. As you will see and feel, an ab workout does not have to be long to be effective. As a matter of fact, I would probably say that the longer the ab workout goes, the less effective it becomes. The key to this working is that it is short enough to allow you to do it on a regular basis without having to fight to schedule it into your day.

Remember, the key to getting a six pack is consistency. Now, don’t think that just because you might be doing the same set of exercises that it is becoming less effective. It is not. The choice of ab exercises in this workout is broad enough so as to cover all of the major functions of the abs. There are bottom up movements that better hit the lower abs. There are rotational movements that are initiated from the bottom up and the top down to really hit the rotation capabilities of the core muscles.

There are also top down movements where the shoulders are lifted off of the ground as opposed to the legs, which are situated at the end of the workout to allow you to keep training your abs when they are fatigued. When there are purposeful ab exercises in your workouts they do not have to be long.

The point of this video is to give you a follow along ab workout that you can do anywhere. There are no special pieces of equipment needed to do this. All you need is your body and some space on the floor. You might actually need a bit more than that, and that would be a heavy dose of determination to try and resist the burn of these exercises as you do them. Remember, the pain from ab training is usually only temporary. As soon as finish the exercise and the lactic acid starts to clear the abdominal muscles, you feel normal again.

See if you can follow the entire ab workout along with me, resting when I do. If you need extra rest for some reason, don’t be bashful – take it. Maybe you can only do 40 seconds of one of the 60 second exercises. That’s ok, do what you can and rest for the remainder of that exercise. As you get stronger on these you will be able to do the whole thing without extra rest. Here is the ab workout as follows:

Seated Ab Circles Left x 60 seconds
Seated Ab Circles Right x 60 seconds
Drunken Mountain Climbers x 60 seconds
Rest 30 seconds
Marching Planks x 60 seconds
Scissors x 60 seconds
Starfish Crunch x 30 seconds
Rest 30 seconds
Russian V Tuck Twists x 30 seconds

So there is an ab workout you can do at home with no equipment that will get you started on getting that six pack you’ve always wanted. If you want to speed up the process you will want to make sure your diet is in place as well. If you want a step by step meal plan to get you ripped fast, head to http:/ and get the ATHLEAN-X Training System.

For more ab workout videos that you can follow for a six pack, be sure to subscribe to our channel here on youtube at and be sure to turn on notifications so you never miss when something new is posted.



  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  2. My husband and I have been waching you for a while now. we live in Los Angeles. I have a simple travel bog. Grazie

  3. Followed all the instructions and even did it along with you but only my hip and back hurts i dont feel anything in my abs 😐😐

  4. How do I make sure I’m isolating my abs versus my hip flexors? Also – my 5-yr old likes to tell me “that man has way more muscles than you daddy…”

  5. Alright i just did it a second time because i felt like i needed to put more effort if i wanted to do this , if you guys can support me im sure i will do better .i will do this for 3 weeks or 4 and will update every day

  6. I promise you this works, been doing since February 22nd and it’s now March 27th and there’s been a huge difference since I’ve done this. Consistency is key. Even when you’re not feeling your best, try to do it. Also your diet plays a huge role as well, don’t think that just cause you did this your abs will automatically be revealed. Although some good news is that after 2 weeks a definition of my abs started to show, and now 4 weeks in, you can see the outline of the abs, it is clearly visible, but the individual pack still isn’t there yet. Like I said, diet and consistency. Also regularly exercise and get enough sleep.

  7. Just finished the routine for the first time and it was extremely difficult. But I’m excited to do this thing more often, thanks for all of your work, m8.


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