logo
menu-icon

6 Minute 6-Pack: Quick & Effective AB Workout Routine

by Charles Weller March 08, 2017

6 Minute 6-Pack: Quick & Effective AB Workout Routine

 With beach season right around the corner – or any other reason to bare that belly – you need quick and you need effective ways to chisel out those abs. Combined with a good diet of course,  there’s no better time than now to incorporate a good ab workout into your exercise regimen along with meal planning.  Contrary to popular belief, it does not require hours of cardio or spending all of your time at the gym to get that set of abs, as long as you are consuming the proper amounts of calories, protein, and nutrients – and taking a few minutes a few times a week to hit that midsection.

Get back to the basics and keep it fast and simple with these ab exercises. Do each for a full 45 seconds, taking just a 15 second rest between each.

1.  Crunches (0-45 sec) - Lie on your back, keep knees bent with feet flat on floor, hip-width apart. Place hands behind your head and contract the abs to lift your head, neck, and shoulder blades off the floor and crunch forward. Hold position at top of the movement and slowly lower body to beginning position.  Remember to breath, exhale as you crunch up and inhale as you lower back to the floor. Keep your form in check throughout the entire exercise – hold elbows to out to the side, do not pull on your neck to lift your body, and feel the tension in your abdominals. Repeat movement for a full 45 seconds.
2.  Body Plank (1:00-1:45) - Lie face down and push your body off the floor as if you were going to perform a pushup. Bend your arms at the elbow, lowering your torso so your entire body weight is in a position resting on your elbows/forearms and the tip of your toes. With your body in a straight line from head to heels, focus on keeping tension in your abs and core. Be sure not to let your hips or lower back sag, but make sure you do not raise your rear/buttocks too high either. Maintain proper form in a steady position for a full 45 seconds (For an extra burn » try using a ball or bench to elevate your legs!).
3.  Flutter Kicks (2:00-2:45) – Lie on your back and lift legs so your feet are about 6 inches from the floor. With only a slight bend in your knees, raise left leg to about a 45 degree angle from the floor and keep the right leg stationary.  Then lower left leg while raising the right leg.  Continue alternating each leg quickly while maintaining proper form – keep lower back against the floor, keep your arms by your side for stabilization, remember to breath, and feel the tension in your abdominals.  Flutter kick for a full 45 seconds.
4. Bicycle Kicks (3:00-3:45) – Lie on your back and lift knees up towards your chest with shins level to the floor. Place hands behind your head with elbows to the side and raise upper body slightly from the floor. Straighten your left leg and at the same time turn your upper body towards the right, bringing your left elbow towards your right knee.  Then turn in the opposite direction while straightening and bending the knees. Continue alternating back and forth in a steady-controlled motion for a full 45 seconds.
5. Leg Raises (4:00-4:45) – Lie on your back with hand under your buttocks or by your sides for support. Keeping your legs straight, raise them so that feet are about 6 – 10 inches from the floor and then lower them back down. Focus on your form – be sure not to arch your back and feel the tension in your abs. Repeat the movement for a full 45 seconds (For added difficulty » try holding your hands behind your head or raise them off the floor!).
6. Finish It Off (5:00-5:45, Your Done!) – With another Body Plank for 45 seconds and make sure to follow up your workouts with a healthy meal or protein shake that includes proper nutrition for recovery.

Simply add this ab routine to the end of your workout a few times a week and then when ready for the next level of intensity, come back to www.ground-based.com as a resource for advanced ab workout routines and other fitness tips.   If you do not see the results that you are looking for, remember  that proper nutrition is essential when working to chisel that six-pack. Take your intense ab workout to the next level with a Superfood Protein shake.

super food plant based protein powder supplement
Ground-Based Nutrition’s Superfood Protein contains 20g of high-quality protein and only 110 calories in its delicious Rich Chocolate and Pure Vanilla flavors!

Click Here To Get Yours! »

Ground-Based Nutrition never uses artificial sweeteners, colors, dye, additives, or preservatives.  Superfood Protein is certified organic, non-GMO Project Verified, certified vegan, gluten free, soy free, and dairy free.

 

Related Posts

Carb Cycling
Carb Cycling
Carb intake has been up for debate for a while now. Many diets restrict carbs or ban them completely. In order to opt...
Read More
Fitness Trends: Drinking While Working Out
Fitness Trends: Drinking While Working Out
We’re probably all in need of a cold beer or cocktail after a long week! Since it’s the weekend, let’s dive into fun ...
Read More
How To Eat Healthier And Stay Fit During Quarantine
How To Eat Healthier And Stay Fit During Quarantine
Eating healthy and staying fit during quarantine can be challenging. We are all tempted by food delivery, social medi...
Read More
7+ Ways to Keep Your Kids Active at Home
7+ Ways to Keep Your Kids Active at Home
After a few weeks in quarantine without school or other outings, your kids might be driving you crazy. Without the ph...
Read More
Spring Cleaning Checklist (For Your Body + Mind)
Spring Cleaning Checklist (For Your Body + Mind)
Your home isn’t the only thing that should go through detox once spring arrives – your body should as well! A new sea...
Read More
The Importance of Electrolytes
The Importance of Electrolytes
What Are Electrolytes? Electrolytes are chemicals that form electrically charged particles (ions) to make sure the bo...
Read More
Your Ultimate Guide to Hydration & Exercise
Your Ultimate Guide to Hydration & Exercise
Hydration is a key component to getting the most of your workouts. Water regulates body temperature, lubricates your ...
Read More
Simple Resolutions that Make a Big Impact
Simple Resolutions that Make a Big Impact
As you settle into the start of a new year, now is the perfect time to take a look back at your last twelve months' a...
Read More
Creatine for Women – Does It Work?
Creatine for Women – Does It Work?
Often times, women avoid taking creatine because they believe it will make them look bloated and bulky. However, this...
Read More
Easy Steps to Transition to a Plant-Based Diet for the New Year
Easy Steps to Transition to a Plant-Based Diet for the New Year
At the start of the new year, we all want to feel our very best—to set the stage for a fresh start in living a health...
Read More


Charles Weller
Charles Weller

Author



Also in Fitness & Training Tips

2020's Best Virtual Turkey Trots
2020's Best Virtual Turkey Trots

by Cameron Greene November 13, 2020

The best virtual Turkey Trot Races in 2020.
Halloween Workout
Halloween Workout

by Cameron Greene October 30, 2020

Just a bunch of Hocus Pocus

by Cameron Greene October 22, 2020

Fun Halloween movie workout to do while watching Hocus Pocus.
close-icon