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[Workout Plans] Shred Your Abs ANYWHERE, ANYTIME With The Quick-Hitting Six Pack Abs Workout

Posted by on Dec 17, 2013 in Ab Workout Plans, Abs, Do Anywhere/In-Home Workout Plans, Featured Article, Lower Abs, Muscle It UP, Obliques, Workout Plans | 7 comments

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Whether you’re snowed in during a blizzard; parked on your ass, binging on Breaking Bad for 14+ hours on end; or need a quick little fitness jaunt during a sun-soaked vacation, your abs can ALWAYS use a little spontaneous showering of tough love.

In the spirit of fitness efficiency, we’ve engineered The Quick-Hitting Six Pack Abs Workout — a routine that’s designed to shred your abs, regardless of location or what you’re glued to; no fancy equipment necessary. It’s a no-rest, 10 minute gauntlet that’ll smash your core from top-to-bottom, inside-out; including the obliques, lower abs, upper abs (the rectus abdominis), and transverse abdominis (the inner abs).

Hop off the couch, hit the floor, and channel 10 minutes of your favorite show into an all-out ab-stravaganza. You won’t even have to break eye contact.

Do it during a stacked Sunday slate of NFL games. Do it while Rachael Ray is whipping up fettuccine alfredo. Do it while you’re watching Elf. It even makes a killer AM wake-up workout, too. Get creative.

Hit it — six packs await.


 

[Workout Plans] The Quick-Hitting Six Pack Abs Workout

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Complete the full abs workout circuit, in order, with minimal rest. Rest when needed, but aim to gut it out as quickly as possible — less rest equals HIGHER intensity, quicker pace, and more calories shredded.

This is designed to be DIFFICULT. If it’s too much at first, scale it back based on your own fitness level and gradually increase the workload. Challenge yourself, but you should also be able to finish the entire circuit within a reasonable time frame.

Complete the routine 2-4x per week, with at least 1 day off in between ab workouts.

*Click exercise names for video demos, where applicable.

 

1. Ab Planks

Protocol: 2 minutes (or failure)

Primary Muscles: Abs (All), Transverse Abdominis

1. Stretch out into full plank position with your elbows slightly in front of your shoulder joint. Press forward into your forearms, squeeze your core, and keep your back flat — your back shouldn’t droop or hump upwards.

2. Hold for 2 minutes, or until failure.

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2. Crunches w/ Raised Feet

Protocol: 15 center, 15 left, 15 right

Primary Muscles: Abs (All), Obliques

1. Lie on the floor and place your feet up on a chair, bench, couch, or table; anything that keeps your feet elevated works.

2. Extend your arms out in front of your chest — that’s starting position.

3. Complete 15 extended arm crunches down the center, and then repeat the movement for 15 reps to both the left and right sides. That’s 45 total reps. On reps to your left/right, contract through your obliques and reach over your knees.

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3. Reverse Crunches

Protocol: 20 reps

Primary Muscles: Abs (All), Lower Abs

1. Lie flat on the floor with your knees bent and feet flat on the floor. Lace your hands behind your head.

2. Tighten your core, contract your lower abs, and raise your hips off the floor — your knees should pulse up and in towards your chest.

3. Squeeze the contraction for 1s, release down to the floor, and repeat for 20 reps.

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4. Side Planks

Protocol: 1 minute/side

Primary Muscles: Abs (All), Obliques

1. Turn onto your right side and prop yourself up with an extended arm and stacked feet. Your body should form a straight line diagonally.

2. Raise your left arm straight into the air, tighten your core, and hold the position for 1 minute (or failure).

3. Flip over and repeat a side plank on your right side.

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5. Flutter Kicks

Protocol: 30 seconds

Primary Muscles: Abs (All), Lower Abs

1. Lie on the floor with your hands under your butt.

2. Keeps your legs straight and raise them off the floor about 6 inches.

3. While maintaining a TIGHT core and strong lower abs, flutter your legs up and down for 30 seconds (no more than a foot in either direction).

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6. Bicycle Crunches

Protocol: 30 reps

Primary Muscles: Abs (All), Lower Abs, Obliques

1. Lie flat on the floor with your legs extended and hands behind your head.

2. Pull your right knee into your chest and simultaneously crunch your left elbow across your body — your knee and elbow should point at each other.

3. Immediately kick your right leg out, pull your left leg in, and crunch your right elbow across your body. Repeat for 30 reps (each cross-crunch is 1 rep).

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7. Ab In & Outs

Protocol: 15 reps

Primary Muscles: Abs (All), Lower Abs

1. Lie flat on the floor with your arms by your sides.

2. Simultaneously contract your upper and lower abs, and form a V with your body — bend your knees when you’re bringing in your legs and maintain a flat back.

3. Release down to the floor and repeat for 15 reps.

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8. Plank Knee Tucks

Protocol: 15 reps/side

Primary Muscles: Abs (All), Obliques, Lower Abs

1. Start in full push up position.

2. Tighten your core and bring your right knee into your chest — arch your back upwards slightly to amplify the contraction.

3. Kick your right leg back out to start and repeat for your left leg. Continue to alternate until you’ve done 15 reps/side.

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Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

  • OFELIA

    balllls

  • Laura Quintano

    Just did this @ home cause the rain made me lazy and want to not go to the gym. So I figured, eh a quick workout at home is better than no workout…but holy balls this combined with a little at home legs and glutes and I’m FRIED. I honestly am sweating more now than I usually do at the gym! Awesome!

    • https://www.leanit-up.com/ Bryan DiSanto

      CHAYAAAA! It’s amazing what happens when you cut the rest periods down. Glad you liked (or maybe hated) the circuit.

  • Robert Matu

    Wow it is pretty awesome … like i have been doing a lot of different abs routines … even some self made … but this is by far the best one .. will do it for like 1 month and see how it goes .. Big props for the site tho really helpful ! But how can i increase the difficulty just for the future 😀 cause it is good how it is now

    • https://www.leanit-up.com/ Bryan DiSanto

      Thanks Robert, glad you liked the plan. Keep me posted on how it’s going, and definitely check out our other ab plans once you need a change.

      For an in-home plan like this, you’d want to cut rest and/or add reps to make it harder.

      • Robert Matu

        Thank you . 😀 Today did it without any rest .. it kills , my god :) I swear it is like the best abs routine i have ever done …. This site is like a gold mine very very helpful !! And a reply in like 24 h .This is the best !!!!

        • https://www.leanit-up.com/ Bryan DiSanto

          Happy to help — and kill your abs. :)

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