A SHORTER ABS WORKOUT CAN BE MORE EFFECTIVE
Did you know ab workouts should follow a specific progression of exercises for best results?
Or that if your ab workout is good enough it can get the job done in under 7 minutes?
Today I want to take you through a 6 minute and 30 second ab workout like the ones 7 days per week. Don’t think that’s long enough? I’m about to prove you wrong!
With just six ab exercises, I covered my lower abs, obliques and core stabilizers. When I was finished, I felt like I couldn’t have completed another rep.
This home workout is just another example of two things that give ATHLEAN-X training the advantage over others:
- Workout INTENSITY trumps LENGTH when it comes to getting results.
- There’s a SCIENCE and a SEQUENCE to what we do.
For this routine, we’re going to use the 6 Pack Shuffle feature that comes with all of our ATHLEAN-X programs. You’ll see that the abs exercises shown here follow what I call the ‘Six Pack Progression’ as do all the workouts in the 6 Pack Shuffle.
I’ll explain what I mean before we begin the workout, but I wanted to include a graphic to help familiarize you with the main abdominal muscles.
It’s important to point out that the rectus abdominis is a single abdominal muscle. What this means is that there’s no ‘lower abs muscle’. Instead, the rectus abdominis has regions which can be targeted with movements that emphasize them: upper and lower and middle ab exercises.
HOW TO USE THE 6 PACK SHUFFLE
The 6 Pack Shuffle feature is built into all of our ATHLEAN-X workout programs, so when you purchase one you’ll have instant access to it.
It allows you to indicate at what level you want to train, how often you want to train the core muscles and what equipment you have available to use. This means you can do your ab workouts literally anywhere, including at home.
For the purposes of today’s workout I’m going to choose Max Level and no equipment so that you can follow along with me at home. I’ll just indicate my level, choose ‘no equipment’ and hit ‘START’ and it brings up a shuffled workout.
THE IMPORTANT ‘SIX PACK PROGRESSION’
All my favorite abs exercises for building a stronger core are included in the 6 Pack Shuffle. But, the order of exercises that it deals up is not random!
I programmed it so that every single shuffle workout follows my ‘Six Pack Progression’ which is a specific sequence in which you should train your abs for best results.
Below is the exact sequence I use to build abs in every one of the sixpack abs workouts the Shuffle generates.
My ‘Six Pack Progression’ works the ab muscles in this sequence to get optimal results:
- Lower abs
- Bottom up
- Obliques
- Mid-range
- Top down rotation
- Top down
The core workout below will be following that important ‘Six Pack Progression’ and I also optimized the shuffle algorithm to make sure you’re getting your rest periods exactly when you need them – when you can’t take it anymore!
my exact six pack abs workout
With just 6 ab exercises and very little space on the floor, you can do each of the movements in this abs workout and be well on your way to getting an impressive six pack.
1.) One Up One Down for 60 seconds (Lower Abs)
Exercise Notes: Lie flat on the floor and raise your legs straight. Initiate a reverse crunch movement by lifting your hips off the floor to return to the start position. Then begin to lower one leg as you reverse the movement, bringing the hips back down to the ground. Raise that leg again as you lift the hips off the floor and lower the opposite leg in the same manner. Repeat for 60 seconds.
2.) Twisting Pistons for 60 seconds (Bottom Up Rotation/Obliques)
Exercise Notes: Starting position is in forearm plank position. Begin by jumping both feet in toward your right elbow. Jump them back out to the starting position and then jump them in toward your left elbow, and repeat for 60 seconds.
30 SECONDS REST
3.) Hands Free Tucks for 60 seconds (Mid-Range)
Exercise Notes: Start in V-sit position and lower your torso and lower your legs outward at the same time and then raise your torso and legs again bring them together. Repeat for 60 seconds.
4.) Starfish Crunch for 30 seconds (Top Down Rotation)
Exercise Notes: Starting position for this exercise is lying on the floor with arms and legs extended out in ‘starfish position’. Raise your legs off the ground first, and then raise your torso, using your core muscle to rotate your body, left hand toward the right foot. Lower your torso and repeat, this time rotating your body the opposite direction. Repeat for 30 seconds.
5.) 90-90 Crunch for 60 seconds (Top Down)
Exercise Notes: Starting position is lying on the floor with knees tucked at a 90 degree angle from the torso. Perform crunching movements toward the knees and repeat for 60 seconds.
30 SECONDS REST
6.) Starfish Crunch for 60 seconds (Finisher)
Exercise Notes: Starting position for this exercise is lying on the floor with arms and legs extended out in ‘starfish position’. Raise your legs off the ground first, and then raise your torso, using your core muscle to rotate your body, left hand toward the right foot. Lower your torso and repeat, this time rotating your body the opposite direction. Repeat for 30 seconds.
PROOF THAT SHORTER WORKOUTS CAN BE HARDER
6:30, that’s all it takes. My abs are fried! This is exactly why I tell you guys, you don’t have to work out forever to get a hard workout in.
By stringing the ab exercises together in this specific ‘Six Pack Progression’ sequence, we target your abs’ strengths and weaknesses in a more efficient way. That’s how I’m able to help you get much more from every ab workout you do and in a much shorter period of time.
Six pack abs are made from the combination of two things: a locked in fat burning meal plan and an abs workout plan that pushes you past your point of comfort. In order to get a ripped strong core, you have to be willing to increase the intensity of your workouts. The 6 Pack Shuffle feature will definitely help you to do that.
The home page for the 6 Pack Shuffle app that is included with all ATHLEAN-X programs.
This is only one example of the ab workout routines that 6 Pack Shuffle can serve up. The possibilities are endless! You can adapt it to whatever equipment you’ve got available to you on any given day. Keep switching it up to get even better results!
The exact 6 Pack Shuffle workout creator I show you and use for this workout is available with all of our ATHLEAN-X Training Programs. Get yours now (along with your day by day nutrition and workout plans) and get a ripped six pack while building athletic muscle from head to toe in just 90 days.
- One Up One Down for 60 seconds
- Twisting Pistons for 60 seconds
- Hands Free Tucks for 60 seconds
- Starfish Crunch for 30 seconds
- 90-90 Crunch for 60 seconds
- Starfish Crunch for 60 seconds
Jeff Cavaliere M.S.P.T, CSCS
Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. He has a Masters in Physical Therapy (MSPT) and has worked as Head Physical Therapist for the New York Mets, as well as training many elite professional athletes in Major League Baseball, NFL, MMA and professional wrestling. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique.
