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7 Minute Daily Home Ab Workout (Get 6-Pack Abs Fast)

Fire up your core with only 7 minutes daily.

Check out this 7-minute daily home ab workout that can help you get 6-pack abs faster.

Now, to get a six-pack abs you need to have a relatively low body fat percentage. To be able to see your abs, men should aim for 15% body fat and women 20 per cent. However, that number can be lower or higher as it is different from individual to individual.

But what you can do is get strong and bigger abs, which will make them appear much faster. And that is what this 7-minute daily home ab workout designed by Jeff Cavaliere is aiming to help you with.

Jeff Cavaliere is a fitness trainer, physical therapist, and the creator of the popular fitness YouTube channel called ATHLEAN-X. He is known for his expertise in strength training, conditioning, and sports medicine. Jeff Cavaliere served as the Head Physical Therapist and Assistant Strength Coach for the New York Mets in Major League Baseball from 2006 to 2009.

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See below the workout, how to perform and why it is very effective to help you pop up your abs.

7-Minute Daily Home Ab Workout (Get 6 Pack Abs Fast)

In just seven minutes, we’re bringing science back to your ab training. This quick routine comprises five exercises, each targeting a specific function of the abdominal muscles. Whether you’re a beginner or at an intermediate level, you can work your way up to a full one-minute duration for each exercise, with 30 seconds of rest in between to understand the next move. All you need is the space around you,

The key to a successful home abs workout lies in its simplicity and accessibility. Each of the five exercises in this routine relies solely on your bodyweight, eliminating the need for any special equipment. The structure is straightforward, consisting of 5 exercises, each performed for 60 seconds, followed by a 30-second rest period before jumping to the next exercise.

  1. Reverse Frog Swipe – Lower Ab Focus: The first exercise is the Reverse Frog Swipe, a lower ab-focused movement where the pelvis moves towards the shoulders. Ensure you’re lifting the pelvis and not just pulling up with the legs. Swipe your hands underneath the tailbone to confirm full clearance, making it an effective lower ab exercise.
  2. Hip Drop Knee Drive – Oblique Engagement: Next, we introduce The Hip Drop Knee Drive, a bottom-up rotation exercise engaging the obliques. Maintain controlled rotation, allowing the hip to drop softly while keeping the shoulders square. Add a knee drive at the top of each rep for a posterior tilt and intensify focus on the lower abs.
  3. V Up Leg Hug – Mid-Range Exercise: Moving into the V Up Leg Hug, a mid-range exercise, you’ll alternate by hugging around one leg and then the other. Increase difficulty by hugging around both legs in a full V-up sit-up position. Beginners, go as long as you can and progress gradually.
  4. Sledgehammer – Upper Abs and Obliques: Transitioning to the sledgehammer exercise, we shift the focus to the obliques and upper ab fibres. Keep your legs on the ground, use momentum, and rotate your arms back behind you for a full shoulder rotation. This dynamic movement targets both the obliques and upper ab muscles.
  5. Rollup – Top-Down Exercise: The final exercise, the Rollup, is a classic Pilates move. Focus on not just sitting up but slowly laying back down, segment by segment. This top-down approach is a great way to conclude your ab workout, offering a less demanding yet effective finish, especially when fatigue has set in.

For beginners, the emphasis is on doing each exercise for as long as possible, gradually building endurance over time. The routine’s simplicity and effectiveness make it ideal for daily repetition, ensuring consistent core training and better results.

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resistance band ab exercises Core Exercises for Lower Back Pain Perfect Quick 10 Minute Ab Workout for 6 Pack AbsSource: Photo Courtesy of CrossFit Inc

The workout addresses a common issue in ab workouts by avoiding overuse of the hip flexors. Many routines inadvertently rely too heavily on these muscles, leading to imbalances and potential back pain. This home ab workout prioritizes balanced engagement, making it suitable even for individuals with low back pain.

Consistency is key when aiming for six-pack abs, and this 7-minute home ab workout is designed to be done every day. Its quick and equipment-free format makes it easy to incorporate into your daily routine, ensuring that you consistently train your core muscles. This routine is not only efficient but also suitable for individuals with low back pain, offering a balanced approach to ab training.

In just seven minutes, this science-backed ab workout covers all aspects of your abdominal muscles. Whether you’re a beginner or more advanced, the key is consistency and gradual progression. Remember, these exercises can have a significant impact on your core strength and overall fitness when done consistently.

Hit play, follow along, and experience the effectiveness of this intense home ab workout for yourself.

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Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:

Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.

Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.

Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.

Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.

Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.

Overall, lowering your belly fat can bring many benefits to your health and well-being, including reducing the risk of chronic diseases, improving insulin sensitivity, boosting metabolism, improving cardiovascular health, and increasing energy levels.

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How Often Should You Train Your Abs?

The frequency of training your abs depends on various factors, including your fitness goals, overall workout routine, and individual recovery capacity. However, if you are targeting specifically your abs during a workout routine, a general guideline is to aim for 2 to 3 times per week.

Here are some considerations to help you determine the frequency that suits you best:

  • Recovery Time: Like any muscle group, the abs need time to recover. Overtraining can lead to fatigue and decreased performance. Allow at least 48 hours of rest between intense ab workouts.
  • Overall Workout Routine: If you have a comprehensive workout routine that engages your core in compound movements (such as squats and deadlifts), you may not need to specifically target your abs as frequently. On the other hand, if your routine lacks core engagement, more frequent ab workouts could be beneficial.
  • Intensity of Workouts: The intensity of your ab workouts matters. If you’re performing high-intensity exercises or weighted ab workouts, you may need more recovery time between sessions.
  • Fitness Goals: The frequency may vary based on your goals. If you’re aiming for core strength and stability, 2 to 3 times a week may be sufficient. However, if you’re focused on aesthetic goals like developing a six-pack, you may choose to increase the frequency.
  • Listen to Your Body: Pay attention to how your body responds to ab training. If you experience excessive soreness or fatigue, it may indicate the need for more recovery time. Conversely, if you feel that your abs can handle more, you might consider increasing the frequency gradually.

Incorporate variety into your ab workouts to target different areas of the abdominal muscles. Remember that visible abs also depend on factors like nutrition and overall body fat percentage. It’s essential to strike a balance between consistency, intensity, and adequate recovery for optimal results.

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