Want amazing abs this summer? Getting a six-pack doesn’t have to require hours of grueling ab workouts. All it takes is determination and consistency.
Stop searching Google for pages on “how to get a six pack.” Instead, I challenge you to get out from behind your computer screen or mobile device for 20 minutes a day and do this workout. If you do it every day for a month, I’m willing to bet you’ll see a difference!
Below are the exercises. Do each one for one minute with no breaks in between each exercise, and repeat the entire cycle of exercises twice. Finish with the bonus exercise at the very end of the third and final cycle.
Exercise 1: Abdominal Knee Crunches
Lie on your back with your knees bent and your feet flat on the floor. Bend your elbows and clasp your arms behind your head. Raise your toes up so that your heels are pressed into the ground. Engaging your core, bring your knees into your chest while lifting your head and chest off the floor in a typical crunch motion.
Exercise 2: Leg Raises
Lie flat on your back with your arms by your side, palms facing down. Keeping your neck long, your shoulders down and your core engaged, slowly bring your legs up to a 90-degree angle with your feet flexed to the ceiling. Lower your legs back down to the floor and repeat for a full minute.
Exercise 3: Flutter Kicks
Lie flat on your back with your arms by your side, palms facing down. Lift your head slightly and extend your legs straight out, keeping a slight bend in your knees and your core engaged. Make small, rapid, up-and-down scissor-like motions with your legs for a full minute.
Exercise 4: Butterfly Sit-Ups
Lie flat on your back and bring the soles of your feet together so your knees are out to the sides in the shape of a butterfly. Bring your hands together and raise your arms over your head. Engage your core and sit up, reaching your fingers toward your toes. Repeat for a full minute.
Exercise 5: Bicycle Sit-Ups
Lie on your back with your knees bent and your feet flat on the floor. Place your arms behind your head. Engaging your core, curl your upper body up and bring your right knee in toward your left elbow. Alternate sides quickly for a full minute, using your legs to make a consistent bicycle-peddling motion.
Exercise 6: Side Planks R/L
Lie on your left side with your legs straight. Position your left elbow underneath your left shoulder and prop your body up on your left elbow and forearm. Engage your core and raise your hips until your body forms a straight line from the top of your head to your ankles. Hold this position on your left side and breathe deeply for 30 seconds; then switch sides.
Exercise 7: Heel Touches
Lie flat on your back with your knees bent, arms by your side, and your feet flat on the floor. Engage your core while lifting your head and arms slightly, keeping your arms straight. Using your abs, rotate to the left, touching your left fingers to your left heel. Do the same on the right side, alternating back and forth for a full minute.
Exercise 8: Russian Twists
Lie flat on your back with your knees bent toward the ceiling and your feet flat on the floor. Lift your upper body so that your torso and thighs together form a V-shape, and lift your feet off the ground until your lower legs are parallel to the floor. Place your arms perpendicular to your torso and clasp your hands together. Engaging your core, twist your torso to one side and touch your hands to the floor while breathing out. Hold the position for one second before moving to the other side. Repeat this exercise, alternating sides for a full minute.
Bonus to Finish: 20 Full Burpees with Tuck Jump
Begin in a standing position with your feet flat on the floor, shoulder-width apart and your arms down by your sides. Drop into a full squat position and place your hands on the floor. Kick your feet back while keeping your arms extended to propel your body into a plank (push-up) position. Keeping your hands where they are, immediately jump your feet back into a squat position. Jump up from the squat and tuck your knees into your chest at the peak of the jump. Repeat 20 times.