The abs flex the spine, the obliques rotate and bend it, and all of them resist movement you do not want. This session has one exercise for each job instead of five versions of a crunch.
Without weights the load is fixed, so effort comes from slower lowering, pauses, harder variations and more reps.
Start this workout free
Creates your account with these 7 exercises already loaded. Free to log, no card.
The workout
Lying Leg Raise3 × 12Lower back pressed into the floor. Lower your legs only as far as you can keep it there.30 s rest
Bicycle Crunch3 × 15 per sideBring opposite elbow and knee together, slowly. The rotation comes from your ribs, not your arms.30 s rest
Russian Twist3 × 12 per sideLean back with a straight spine and rotate your shoulders, not just your hands, from side to side.30 s rest
Side Plank3 × 1 min per sideElbow under your shoulder, body in one straight line. Push your hips up, not back.30 s rest
Dead Bug3 × 10 per sideOn your back, lower the opposite arm and leg slowly while your lower back stays glued to the floor.30 s rest
Mountain Climber3 × 20 per sideFrom a push-up position, drive your knees to your chest one at a time with your hips level.30 s rest
Plank3 × 1 minElbows under shoulders, glutes tight, ribs pulled down. Stop when your hips start to sag.30 s rest
Muscles worked
FrontBack
Abs18
Obliques12
Quads1.5
Shoulders1.5
Lower back1.5
Sets per muscle. A muscle that only assists in an exercise counts half.
How to run it
Start with five minutes of easy movement and one easy set of the first exercise. Rest for the time shown next to each exercise; the heavy lifts at the top need more than the smaller ones at the end.
Aim to finish each set with one or two reps left in you. If every set reaches its target easily, the session is too light. When a set reaches the target comfortably, slow the lowering to three seconds or move to a harder variation before you add reps without end.
Two or three times a week, at the end of another session or on its own. The abs recover quickly, but they are also worked in every squat, deadlift and overhead press.
In myreplog
It is already set up. These 7 exercises arrive in your account as a program, with the sets and reps above.
Tap, do not type. Set your weights the first time, then mark each set done as you finish it.
Records count themselves. From your second session, a lift that beats your best is marked as a personal record on the spot.
See what you trained. The session ends with this muscle map, drawn from the sets you actually did.
Logging is free for good. The first 14 days also include Pro, where a coach reviews each session and suggests the weights for the next one. No card needed.
Questions
How long does this ab workout take?
About 35 minutes. That is 21 working sets with the rests listed next to each exercise, plus five minutes to warm up.
What muscles does it work?
Mostly the abs, obliques and quads. The shoulders and lower back assist. The map on this page shades each muscle by the number of sets that reach it.
What equipment do I need?
No weights.
Can I train abs every day?
You can, but it does not help much. Like any other muscle they grow between sessions, and two or three hard sessions a week do more than seven easy ones.
Will ab exercises burn belly fat?
No. Training a muscle does not remove the fat over it. Ab work builds the muscle; whether it shows depends on your overall body fat, which comes down to food.