4 Quick Ab Workout Routines
1. 3 Minute Ab Workout
For the best results, Do this quick 3-minute ab workout 1-to-5 times per day, 1-to-3 days per week.
- If you can't feel it in your abs then raise your arms up higher until your abs tighten up and/or,
- Hold 10 pounds or more over your head.
Beginners:
- Lean back ½ way or until abs get tight.
- Hold onto your knee or the table for support.
- Have someone hold your feet or place your feet against a wall.
- Hold each rep for less than 10 seconds.
2. ONE Minute Ab Workout
- Important: DO NOT TOUCH the wall after you rollout during the first ½ of this ab workout. Rollout up to an inch away from the wall and hold for 30 seconds.
- Finish by doing as many ab rollouts as you can for the remaining 30 seconds. Lightly touch the wall without slamming into it for this part.
- You don't have to use a chair. Use a regular Ab Wheel or towels as shown in the video below ↓
- Too Easy? Start off farther away from the wall and/or Increase the workout time from 30-to-45 seconds for each part for a longer 90 second ab workout.
- Too Hard? Do the easier 90-second or 7-minute ab workout
- Keep your lower back flat or rounded upwards towards the ceiling. If you're unable to do this then start off closer to the wall but not so close you feel nothing in your abs.
You're actually falling into the wall.
- DO NOT move your arms too much out in front of you while keeping your heels flat on the floor.
- Then let your heels rise off the floor while your hips move forward & your arms move very little at the end of the movement.
- For the best results, Do this ab workout at least twice a week at least 3x a day.
3. 90 Second Ab Workout
Would you rather do this ↑ or a 1000 sit-ups?
- STOP DOING SIT-UPS. With normal sit-ups (NOT like in the video above) Your hip flexors do most of the work while your abs only work or contract real hard in the middle of a sit-up.
- In this 90 second ab workout your abs are doing all the work by contracting really hard to stabilize your midsection to keep you from falling back on the floor.
- For the best results, Do this ab workout at least twice a week at least 3x a day.
Once this Ab Workout gets too easy,
- Put your hands up higher but not so high your arms go behind your ears
- Place your feet closer to your butt.
- Hold a weight in your hands.
- Hold longer than 5 seconds.
4. 7 Minute Ab Workout
This 7 minute Ab workout is an easier version of the 1-Minute ab workout
- Rollout and stop about an inch away from NOT touching the wall.
- HOLD for 10 seconds. Tightly squeeze your abs to keep the chair in place without sliding into the wall.
- Then perform 5-to-15 reps. Rest 30 seconds & repeat.
- Keep your back flat or rounded upwards towards the ceiling as you rollout.
- Remember, an Ab wheel, weighted bar, clothes or anything allowing you to glide, roll or slide can be used instead of a chair.
- Do this workout 1-to-3x per day at least twice a week.
More Ab Workouts
- The 11 Best Love Handle Exercises
- The 6 Best Lower Ab Exercises
- Ultimate TRX Abs Training Workout
- 10 Yoga Poses for Belly Fat
But to Get Ripped Abs Like This ↓
- You need to lose all the belly fat hiding your ripped abs → Belly Fat Diet
- These Quick Ab Workouts will ONLY help you build ripped abs and do very little to help you lose belly fat.
*Workouts for Ripped Abs
*Workouts that'll burn belly fat to reveal your ripped six pack abs
- Bed Sheet Workouts
- Walking Workouts
- Jumping Jack Workouts
- Ski Step Workouts
- 10 Rules to Burn 48% More Belly Fat
Adrian Bryant created NowLoss.com
can u describe to me what i need to do for sit-ups the vids wont play
September 28, 2015
Hi I'm erick I am 6'5 and weigh 158 (13 years old) do u think I can those ripped abs I really want them
June 16, 2015
forgot to add i am straight now so finger painting is off the table guys, my "Mrs Hole" only receives long shafts cause my mine is deep.
May 31, 2015
Hello My name is Donna, last year my girlfriend left me cause i started dating my boyfriend again so i started sleeping with her late last year she told me am used goods and she doesn't want to finger paint me anymore, so i started eating a lot but never gained so much weight now i need to shred some weight please adrian help me get laid.
May 31, 2015
Im 5"10.5 (179 CM) male age 26 at a weight of 137 pounds (62 KG). Previously I was 90 KG 3 years ago. Anyway I lost the weight in February 10 2014 with diet+exercise and gave up junk food and sugary drinks & have now successfully maintained it for over a year now without any weight regain tendency! Something that I am happy about.
But I have no visible abs at all, but a flat stomach. Even though the skinfold caliper test says I have a Body Fat 5.78% with both digital and manual skinfold caliper since last year.
I was wondering whether just doing crunches would indeed build a 6 pack and how long would it take, few weeks, few months? Or do I need to rebuild muscle by incorporating weight lifting as well, since I may have lost some lean mass due to the diet and cardio.
Also do I need to eat at a caloric surplass when doing crunches to build the abs?
Many thanks,
Rahul
March 16, 2015
Can only situps and crunches get me a six pack? I've heard all kinds of diffrent things.
March 03, 2015
I'm 11 and 38 kg 155cm will this help me get abs ?
June 25, 2013
I want a six pack and toned legs. What exercises should i do? I also have small love handles, what exercise should i do to get rid of that?
March 23, 2013
i'm 23 and i'm only 95lbs... so if i do this can i get a nice abs?
March 21, 2013
hello, I really need some candid advice on how to start reducing my pot its just getting bigger and I feel uncomfortable and also beginning to have lower back problems, my general shape is ok but my abdomen is outta shape
March 11, 2013
In paragraph 4 on this page you say "It makes since" and you mean "It makes sense."
May 15, 2012
Adrian, I like the work-out! I'm 26 and have some lower back problems. Chiro told me to get my abs in better shape and it could solve my back problems. Is this workout good for your back also?
October 25, 2011
yo wats up im at age 12 and wanna know how to get really ripped abs i need a video tht is free like online or sumin but um ya buds i need some help how many weeks will it take im 114 lbs
October 19, 2011
how much sets must i do each day? or 1 day rest ?
October 07, 2011
how much seconds rest ?
October 16, 2011
How long will it usually take? And why do I have to do it only 2-4 times per week? If I'm strong enough, can I do it 5 times a week?
June 19, 2012
I do not want to lose a lot of this month.Also I had a baby last year and I still have this belly flab I just can not get rid of stretch marks, and (the light in the abdomen). My breasts are like OMG no structure .. out there that when I'm laying on my back and my nipples sink OM'g Lol! Please help me
September 08, 2011
Adrian I'm kind of on a low budget and I only have Top Ramen Noodles,beans,wheat bread and dried milk,and some can fruite.Not much can I lose weight with just that.Plus I want to become a pole dancer soon,so I want to lose alot this month.Also I had a baby last year and I still have this stomach flab I just cant get rid of and strech marks(light,on stomach).My boobs have like no stucture omg..There like saggy and when Im laying on my back my nipples Sink in Lol OM'g! Please Help Please
September 02, 2011
you can lose weight with that but you're going to really have to watch your calories
see how many calories you need to lose weight
September 03, 2011
- After the broom makes your waists smaller,
- Get Adrian's Plan to Lose the leftover belly fat for an even smaller waist.