Many of us are tired of the same old sit ups and leg lifts to help sculpt our midsection.
In order to get ripped six pack abs, we need to target them differently.
That is the reason I created this workout routine.
It’s called the 7 Minute Ab Workout From Hell…
If you can get through it without breaking a sweat I am stunned. I put together this combination of unique ab exercises as a way to stimulate the abdominal region in a way that it doesn’t normally get stimulated.
Here’s the 7 Minute Ab Workout From Hell Video
Here’s the workout outline (descriptions of the exercises are below):
You’ll be going through each exercise for 30 seconds with a 5 second transition in between.
Exercise 1: Right Half Planks (30 secs)
Exercise 2: V Ups (30 secs)
Exercise 3: Left Half Planks (30 secs)
Exercise 4: Slow In & Outs (30 secs)
Exercise 5: Right Half Planks (30 secs)
Exercise 6: Right Reverse Hip Dips (30 secs)
Exercise 7: Left Half Planks (30 secs)
Exercise 8: Left Reverse Hip Dips (30 secs)
Exercise 9: Right Half Planks (30 secs)
Exercise 10: Static V Pulses (30 secs)
Exercise 11: Left Half Planks (30 secs)
Exercise 12: Normal Crunches (30 secs)
Exercise 13: Right Half Planks (30 secs)
Exercise 14: Stretch Push Ups (30 secs)
Descriptions of Each Exercise:
You will notice that every other exercise is the half plank. Its a phenomenal ab exercise the strengthens the entire midsection including your obliques. To get into the proper position start off in the normal plank but then lift one arm off of the ground. You will be balancing on one arm. IMPORTANT: Try to keep your hips parallel with the ground. Your body will want to rotate upward but in order to keep the exercise challenging keep it down.
This is a classic ab exercise made popular by Jack Lalanne.
Slow In & Outs
Start off by sitting on the ground. Slowly bring your legs out while simultaneously leaning backward and bringing your arms out. Once you have reached as far as you can without tumbling over, bring your body to starting position keeping your legs off of the ground.
Reverse Hip Dips
Here’s an exercise that I made up. It’s called Reverse Hip Dips. In order to get in position, start off in the normal push up posture. Lift one hand off of the ground (right hand for example) and put it under the left arm pit. Slowly lower your right hip toward the ground by twisting left and sinking your hip down. Do so until your right hip touches the ground. The more you arc upward while your hip is down the harder it will be. Come back to starting position and repeat on the other side.
Static V Pulses
Here’s a great ab exercise that will add variety to your workout routine.
Most everyone knows the normal crunch so I should have to explain it here. HOWEVER many people do it wrong so I will give a few pointers. Tip 1: Don’t crank on your neck. You should use your hands for support only. If you are getting tired and find that you are pulling your head upward on the movement, adjust your hands so they are crossed over your chest. Tip 2: While you are doing the movement CURL your abs upward and don’t come down all the way until your shoulders touch the ground. This relieves the pressure and is NOT what you want. The movement is small.
Stretch Push Ups
I included this exercise last because it targets the whole body but also focuses on the abdominals really well.
How Often Should I Do The Workout?
If you are just starting out, many of the exercises will be very challenging. It’s ok to do just 5-10 secs of each exercise if you are a beginner. This will start to develop strength in your midsection and prepare you for longer workouts. I recommend that you do this workout 3X per week.
If you have been active for longer and can do at least 100 sit ups in a row, try to get through the whole workout without stopping. You will want to do the workout twice through and 3X per week.
If you already have abs of steel and want a unique workout that is challenging here’s what I recommend. Increase the time that you do each exercise but stick with the 5 second rest. Try for 45sec to 1 minute of each exercise. This will increase the total workout time to about 14-15 minutes but you’ll certainly be blasted. You can do the workout 3-4X per week.
A Special Note About Building Your Abs:
It can take some time before you start to see your six pack. Workouts like the one above are very important to help define and strengthen your abs. HOWEVER, what is even more important to getting a six pack is eating the right foods. There is a great program called Truth About Abs that teaches you how to eat the right foods for losing belly fat. I am an affiliate of the program (which means I make a small commission if you purchase the program) and stand by it. If you need help learning what types of foods to eat, I highly recommend it. The investment will give you the exact knowledge and steps for developing a lean midsection.
Let me know what you think of the workout!
Hey todd, would this be ideal for a finisher? I work isolation on mon wed and fri. Would it be ideal to do it after all the workout or should I do it on off days?
Man I’m doing this on the arm days of the 30 day beast mode and I’ve gone from a little defined set of abs to really defined in about a week. Thanks so much Todd 🙂
Nathan, that’s incredible man! Way to go. Love hearing about progress! 🙂
i want to know that how many exercises should be done in 1 set for abs ….or should we do one exercise for maximum reps
The goal for this workout is to last as long as you can. You’ll follow along with the video. Every 30 secs you’ll change up.
Hope that helps.