When was the last time you trained your abs for 15 minutes without taking long rests? If you’re like most people, you’ve never done it.
Today’s workout will take your ab training to the next level. The exercises are challenging and the rest periods very short.
By the time you complete the workout, your abs will be burning. And if you do the workout consistently, you can expect to see a flatter and firmer stomach in just one week.
You need a yoga mat or a soft surface like a carpet to do the workout comfortably without straining your back.
If you prefer to activate your abs while standing, do the 11-minute standing ab workout.
Enjoy the workout! Below the video are tips on how to perform each exercise effectively.
Ab Workout for Flat and Toned Abs
Here’s a breakdown of the 15-minute intense ab workout for flat and toned abs at home:
2 Rounds of…
Scissor Crunches – 30 Seconds
Crunch Claps – 30 Seconds (15 Seconds Each Side)
Sitting Twists – 40 Seconds
Rest 20 Seconds
Side Jackknife – 60 Seconds (30 Seconds Each Side)
Single Leg V Ups – 30 Seconds
Rest 20 Seconds
Lying Leg Thrusts – 30 Seconds
Side Plank Crunches – 60 Seconds (30 Seconds Each Side)
Rest 20 Seconds
Plank to Crouch – 30 Seconds
Bicycle Crunches – 30 Seconds
Climber Taps – 30 Seconds
Also known as, flutter kicks, this exercise will activate your lower ab muscles. Try to do as many reps as you can within the 30 seconds.
Make sure your feet don’t touch the floor. Lastly, placing your hands under your butt helps reduce the pressure on your lower back.
Crunch claps activate both your upper and lower abs. It’s important to slightly lift your upper back off the floor in order to fully engage your abs.
Feel free to tap your thighs if you’re not flexible enough to bring your hands under your thighs.
This exercise is simple yet very effective. It targets your front and side abs. Lean back and keep your abs tight throughout as you twist your torso.
This workout wouldn’t be complete without an oblique exercise. Side jackknife is one of the most effective oblique exercises, which also activates your hips as you raise your foot.
Remember to control your motion by raising and lowering your leg slowly. And squeeze your oblique muscles every time you crunch in.
Single Leg V Ups
Single leg V Ups is an advanced ab exercise that will challenge your core strength. This exercise activates the rectus abdominis.
Lying Leg Thrusts
This is one of my favorite ab exercises. It mainly targets the lower abs. And it doesn’t put much pressure on your back.
This exercise will be more rewarding if you keep your feet straight all the time instead of bending your knees every time you lower your butt.
Side Plank Crunches
This exercise targets your oblique muscles. Raise your hips as high as possible in each rep and squeeze the oblique muscles.
Make sure your elbow is directly below your shoulder to avoid straining the shoulder joint.
Plank to Crouch
This is more of a cool-down exercise to allow you to catch a breath before the next exercise. It will activate your arm and core muscles.
Do the exercise slowly in order to get the most out of it.
Bicycle crunches are powerful. They activate your front and side abs. In fact, one study concluded that this is the most effective ab exercise.
Make sure your feet don’t touch the floor while doing this exercise. Also, lift one shoulder off the floor in each rep.
Climber taps activate your arms, abs, and leg muscles. Do this exercise as fast as possible and avoid raising your hips. Keep them aligned with your shoulders and knees.
Doing this workout repeatedly is not the fastest way to get a flat stomach. Combine it with full body exercises like the ones in the fat blaster sequence.
Full body workouts will melt the excess fat on your belly faster than ab exercises. However, don’t just do any full body workout. Follow a sequence that allows you to advance to more challenging workouts, as you get fit.