Looking to sculpt your abs without having to hit the gym or invest in expensive equipment? We’ve got you covered with this quick and effective 6 minute ab workout that requires nothing more than your own body weight. This routine is perfect for those busy days when you need to squeeze in a workout but don’t have access to a gym or equipment.
Benefits of Ab Workouts –
- Strengthen core muscles
- Improve posture
- Reduce back pain
- Enhance athletic performance
Warm up (1 minute)
Before jumping into the main workout it’s important to warm up your muscles to prevent injury and prepare them for the exercises ahead. Spend 1 minute performing the following warm up exercises –
- 30 seconds of jogging in place
- 30 seconds of jumping jacks
Main Workout (6 minutes)
Perform each exercise for 45 seconds followed by a 15 second rest. Repeat the circuit twice for a total of 6 minutes.
1. Plank (45 seconds)
Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and hold this position for 45 seconds.
2. Bicycle Crunches (45 seconds)
Lie on your back with your hands behind your head and your legs lifted off the ground. Bring your right elbow towards your left knee while extending your right leg out straight. Switch sides and continue alternating for 45 seconds.
3. Russian Twists (45 seconds)
Sit on the ground with your knees bent and lean back slightly. Clasp your hands together and rotate your torso to the right then to the left while keeping your core engaged. Continue twisting side to side for 45 seconds.
4. Leg Raises (45 seconds)
Lie on your back with your legs straight and your hands by your sides. Keeping your core tight lift your legs up towards the ceiling then slowly lower them back down. Repeat for 45 seconds.
5. Mountain Climbers (45 seconds)
Start in a plank position with your hands under your shoulders and your body in a straight line. Bring your right knee towards your chest then quickly switch legs. Continue alternating legs as if you are running in place for 45 seconds.
6. Reverse Crunches (45 seconds)
Lie on your back with your knees bent and your hands by your sides. Lift your hips off the ground and bring your knees towards your chest then lower them back down. Repeat for 45 seconds.
Cool Down (1 minute)
Finish your workout with a 1 minute cool down to help your heart rate return to normal and prevent muscle soreness. Perform the following stretches –
- 30 seconds of seated forward fold
- 30 seconds of child’s pose
There you have it! A quick and effective 6 minute ab workout that you can do anytime anywhere without the need for any equipment. Add this routine to your fitness regimen to strengthen your core improve your posture and enhance your athletic performance. Remember to listen to your body and modify the exercises as needed to suit your fitness level. Happy sweating!
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