10 MIN AB WORKOUT // 6 PACK ABS // No Equipment | ATHLEAN X


If you have been looking for a 10 min ab workout that you can follow along with and get 6 pack abs without needing equipment, then this is the routine for you. With just 8 ab exercises and some room on the floor of your living room you can start to sculpt six pack abs with this one easy to follow ab workout.

As always with ATHLEAN-X ab workouts, I’m following the science of ab training and progressing the ab exercises in a specific sequence. Generally, since lower abs exercises are most difficult to perform (due to the added weight of the legs that you need to lift) we want to put them at the beginning of the workout. Next, movements that move both the legs and the shoulders off the floor are best placed in the middle of the ab workouts. Finally, when most fatigued, the oblique exercises and those that work the upper abs are best placed at the end of the workout.

Here you will find exactly that. Let’s take a look at the ab workout and what ab exercises you’ll be doing in the next 10 minutes.

Remember, if you cannot last for the entire 45 seconds you may perform the exercise for as long as you can. Your rest time will simply increase between exercises. If you can, attempt to complete all of the movements in this 6 pack abs workout for the entire prescribed time and keep your rest times to that of the video demonstration.

Crescent Tucks x 45 seconds (Rest 15 seconds)
Backward 7’s x 45 seconds (Rest 15 seconds)
Swipers x 45 seconds (Rest 15 seconds)
Side Cycle Left x 45 seconds (Rest 15 seconds)
Side Cycle Right x 45 seconds (Rest 15 seconds)
Mountain Hip Dips x 45 seconds (Rest 15 seconds)
Frog V-Ups x 45 seconds (Rest 15 seconds)
Side Scissor Crunch Left x 45 seconds (Rest 15 seconds)
Side Scissor Crunch Right x 45 seconds (Rest 15 seconds)
Corpse Crunch x 45 seconds

When performing the three lower ab exercises in the beginning you want to make sure you are thinking about lifting your pelvis off the ground rather than just lifting your legs. Too often, people will engage their hip flexors rather than their abdominal muscles in an attempt to complete a rep of an exercise. This winds up just tiring our the psoas and not the rectus abdominis, which is not the goal of an effective ab workout routine.

When training the obliques, be careful not to pull on your head and neck too much. The key here is to lightly place your hand on your head and lift with the strength of the oblique muscles. Crunch your elbow to your knee and feel every contraction as you do.

The last exercise, the corpse crunch, is designed to work the upper abs most. Here you want to focus on getting full clearance of your shoulder blades off the floor. At the top of every rep, squeeze your abs for a brief count of 1-2 seconds and lower back down slowly. You will really feel your abs burn if you do this properly, especially at this point in the ab workout.

Beginners may perform this workout for abs for as long as they can do each exercise. Even if the first few times through you can only do 10 to 15 seconds of each movement, that’s ok. Keep trying to increase the length of time that you can do the exercises and increase your ab strength each time.

If you are more of a intermediate or novice level, see if you can get through all 10 minutes of this ab workout for 6 pack abs without failing. The rest times are about 15 seconds long. If you need any additional time to rest, you may simply press pause and resume once your muscles have had a chance to briefly recover and you feel you are ready to move on.

The key to any ab workout producing a ripped 6 pack is to make sure you are also following a smart nutrition plan. Too often, people will consistently perform the workout for abs that they saw on youtube but not pay attention to what they are putting in their mouth. In order to lose belly fat you have to look to improve your diet first every single time.

If you are looking for a complete meal plan for 6 pack abs that will help you to get ripped without having to give up all the foods you love, be sure to check out the X Factor Meal Plan at athleanx.com via the link below.

For another ab workout at home that requires no equipment as well as ab exercises for a six pack, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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