Can you get your ass off the couch to the floor to do some ab exercises? If so, then that’s what it takes to get a 7 minute workout done for those six pack abs. And while you’ll be sitting throughout the workout, it’s going to be everything but easy.

The key to a good ab workout is performing four types of movements to hit those abs from all sides and make the workout effective. You need the bottom up movement, top down movement, mid range movement as well as rotation for obliques. This workout will cover them all in 6 exercises over 7 minutes. So let’s get get started.

Lower V Lifts

Lower V Lifts Ab Exercise

Perform this exercise as shown by lifting your legs straight up. Try not to rest your heels on the floor anytime during the exercise and keep those abs engaged throughout the movement. Your lower abs are working most in this movement. Perform the exercise for 60 seconds, then rest no more than 10 seconds before moving on to the next exercise.

Figure 8’s

Figure 8's Ab Exercise

Perform this exercise by drawing figure 8’s in the air with your legs. Your legs are up of the floor throughout the exercise again while you’re balancing on your glutes. Keep the abs engaged as much as possible –  you’re working your lower abs as well as obliques in this exercise. Perform the exercise for 60 seconds.

Alternating Single Leg V Tucks

Single Leg V Ups Ab Exercise

Perform V tucks by sitting up and lifting a single leg up off the floor. Change legs with each repetition. Set your back down towards the floor as much as possible but don’t rest your shoulders on the floor. Keep the range of motion narrower if it’s too hard for you but keep the abs engaged all the way through. This mid range movement exercise works your entire abs with more focus on the mid area. Perform the exercise for 60 seconds.

Oblique Tucks

Oblique Tucks Ab Exercise

Time to hit the obliques hard, one side a time. Perform this exercise by shifting diagonally to the side and performing the tucks as shown. Perform the exercise on each side for 30 seconds.

Around the Worlds

Around the Worlds Ab Exercise

More rotational movement to work the obliques and your upper abs all together. Perform the exercise while sitting up in rotational movement as shown. Switch the direction after 30 seconds and perform the exercise for 60 seconds in total.

Hands Up Tucks

Hands Up Tucks Ab Exercise

The final exercise of the workout will work your upper abs in top down movement. To perform, simply sit up with your hands pointing straight up towards the ceiling. Keep your knees slightly bent and firmly planted into the ground. Perform the exercise for 60 seconds.

Workout Recap

  • Lower V lifts – 60 seconds
  • Rest 10 seconds or less
  • Figure 8’s – 60 seconds
  • Rest 10 seconds or less
  • Alternating single leg V tucks – 60 seconds
  • Rest 10 seconds or less
  • Oblique tucks – 30 seconds on each side
  • Rest 10 seconds or less
  • Around the worlds – 60 seconds
  • Rest 10 seconds or less
  • Hands up tucks – 60 seconds

So there you have it, a workout that you’ll complete in 7 minutes while keeping your ass on the floor at all times but it’s definitely not easy. You can perform this workout daily and move towards your six pack abs in big confident steps.

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