Quick Ab Workout | 5 Minutes (FOLLOW ALONG!)

If you need a quick ab workout that can be effective in just 5 minutes this is going to become your go to follow along workout for abs. You don’t need any equipment at all to perform this fast ab workout. You can perform this at home with just a little space on the floor.
The key to any quick ab workout is that in order to be effective it has to follow the principles of science based ab training. That means that the ab exercises selected have to hit all of the areas of the core including the upper rectus abdominis, lower rectus abdominis, and obliques through each of the major functions of the abs. This means that rotational exercises are going to be important as well.
Rest time should always be kept to a minimum when performing ab workouts. The key to making the exercises doable even as you get fatigued is to shift the focus of the workload around the core. It is known that the lower ab fibers can be preferentially biased by performing ab exercises that initiate the movements from the pelvis. When you lift the pelvis back towards a fixed upper body you can more effectively hit the lower abs.
The downside to this approach is that the sheer act of lifting the legs can be quite challenging for many. Your legs have weight to them and performing lower ab exercises can be hard for those who have abs that aren’t strong enough to lift that weight. That said, performing these exercises is key to improving the overall strength of the core and getting you to be able to do this fast 5 minute ab workout easier over time.
Likewise, it is possible to influence the upper abdominal fibers more favorably when you perform 6 pack ab exercises that move from the top down. This means that when your shoulders are lifted off the floor and move towards a fixed pelvis these upper abs are going to be more active. The key to being able to perform an ab workout without getting fatigued to a point where you can’t continue is saving these easier top down exercises for last in the workout - as we have done here.
People may ask if it is ok to perform this ab workout every day.
You can.
The abs are made up of predominately slow twitch fibers good for helping to maintain posture. These tend to be very resilient to frequency and volume. That said, a long ab workout isn’t necessary to see results from ab training. You are better off developing a habit of consistent daily ab workouts in order to see your six pack abs develop in conjunction with following a diet plan that will help you to strip away any unwanted body fat that could be covering them right now.
Here is what this science based ab workout looks like:
Heels to the Heavens - 60 seconds (lower abs)
Twisting Pistons - 30 seconds (lower abs and obliques)
Dueling Clocks - 30 seconds (lower abd and obliques)
Rest - 30 seconds
Starfish Crunches - 60 seconds
Canoe Crunches - 60 seconds
Twisting T Planks - 30 seconds
In just 5 minutes you are able to get an effective workout for abs that can be performed each day to help you carve up your midsection and leave no stone unturned when it comes to training the muscles of your core.
If you are looking for a complete program that helps you develop the rest of your body in addition to your abs, be sure to head to athleanx.com and use the program selector tool. This will help you find a program catered specifically to your body and goals.
For more follow along ab workouts and videos on how to get 6 pack abs be sure to subscribe to this channel using the link above and turn on your notifications so you never miss a video when it’s published.
Get 6 Pack Abs Here - athleanx.com/x/5-min-ab-workout
Subscribe to this channel here - bit.ly/2b0coMW
References:
Study on Ab Muscle Fiber Composition
onlinelibrary.wiley.com/doi/a...
Studies on Lower Ab Fiber Activation
www.ncbi.nlm.nih.gov/pmc/arti...
journals.lww.com/nsca-jscr/ab...

[@athleanx]

“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers wi ll be posted within the first 24-48 hours of you leaving the question. Good luck!

[@worktool76]

I would love to see a video from AX about the ''optimal'' recovery routine, starting immediately after the last rep of training on that day (including nutrition). Very interesting in this case would be also, what to avoid after Training in order to cause adaptation and productive overreaching. So for example what kinds of Supps to avoid after a workout (as for ex.: Vitamin C and E, and so on) or cold water immersions. I am referring here to the Huberman Lab podcast with Dr. Andy Galpin, where the were talking about recovery. In Any Case Jeff and Jesse, thanks for your great work and the amazing content you provide us :)

[@AeriaIPenguin]

Did anyone ever win your giveaway? Is that why u stopped doing it

[@xarrowverse]

Will heavy compound lifts build abs as good as doing direct training? Is ab training safe for back? How to grow obliques?

[@bruh_gains3073]

​@@xarrowverseno, yes, train them

[@sujay2894]

Hey Jeff, well it's an genuine question like I haven't been trained for over an year due to laziness and busy in studies, due to which I have gained over 18 pounds and now due to it I feel like more kind of lazy but the amount of muscle mass I have seen to be on point. Firstly how to burn down the gained pounds like in short but most efficient way , I know it's HIT to do , but exactly breakdown from your side with time bound as a student of time it would be an amazing video to talk up on caz I know there are lots of people facing the same issue. And other requests to be done is that 10 min workout series, Please Sir complete the all body part , even till this day from the day of upload the 10 min dumbbell biseps and the should videos make the hell burn out in arms . Let other body part burn like that . And thanks for this amazing video.

[@lexlushmusic]

30 seconds rest, my favorite exercise

[@realemail2459]

If you pause your training on the app, the voice will call you out by saying: “no one ever got a six pack resting this much, get back to work!”

[@athleanx]

I requested that feature :)

[@amooirani240]

@@athleanxW

[@spider-man6947]

😂😂😂

[@MonstaTrapz]

Tell me it's Jeff's voice!?

[@bruh_gains3073]

​@@athleanxyo jeff replied wth this is rare

[@nomnomyourmom]

0:45 Heel to heaven 1:50 Twisting pistol 2:30 Dueling Clock 3:10 Rest 3:45 Starfish Crunch 4:55 Canoe Crunch 6:05 Twisting T Plank

[@piquedcommenter6252]

Interesting profile pic you have there, my man 😂

[@funkykong9001]

@nomnomyourmom Hi Jesse, you can also use KZbin's Video Chapters to add these timestamps to your videos.

[@Littlebpaulmuller-Owner]

​@@funkykong9001Hey donky, you can also use your brain instead of the balls between your adductors

[@bullsicman]

​​@@piquedcommenter6252good to know you find your mother's interesting She's also put on mute like you by hobos, little doggo 😂

[@adiksaff]

@@funkykong9001He used to do so for his past workout videos. I wonder why this one doesn’t implement chapters…

[@diannesart]

I love when you do follow along videos. It gives me so much more motivation as I try to keep up with you. I'm 64 tomorrow and I push every step of the way, but it is sometimes harder these days, so your follow alongs help immensely.

[@am3818]

Just think of how many 74 and 84 year olds would love to be your age. You can do it 💪🏼

[@zareeftashfique8168]

Your a champ mate 🤴

[@lupechacon-florez7520]

I’m right with you at 65. Not going to the gym these last few years took away a lot of my muscle mass but I’m trying to get it back. We can do this. We will do this! Greetings from NYC.

[@benimpson14]

I’m 62 and with you all the way, follow alongs are brilliant for motivating, us old gits need al the help we can get 😂😂😂

[@mperez9745]

He wasn't joking, this 5 minute ab workout was fire....and I have a six pack already! Keep working folks!

[@pixel-gy6kv]

nice man

[@YanDoroshenko]

Guess you're going for the seven pack?

[@mperez9745]

@@YanDoroshenko 7 pack but the 8th will be free

[@benji4037]

@@YanDoroshenkoyour ab number is genetic

[@joegt123]

​@@benji4037So seems to be a sense of humor.

[@staceymorris4185]

The follow alongs make all the difference! It keeps me motivated and on track - I don't get bored, distracted, or frustrated when following along!

[@megiramos9695]

This is Friday, January 12, 2023. I just started this one. I have a tumor at the base of my spine (I've had it since I was a child) that makes it difficult to lay on my back for this in some areas. But, I will work on ways to get comfortable so it isn't painful. I've done core exercises before where I just figured it out. I have a few ROM issues, so I didn't get everything perfect. However, with more practice doing this daily, I'll get there. Can't wait to update. Thanks for the video and doing it WITH US! It helps a lot not feeling alone. Way to go!

[@Trev_Swen]

Love these new and improved workout videos. Quick and straight to the point! No extra talking or rambling. Just workout sprinkled with information. Keep up the good work X 👍

[@erictrippe2778]

Not new...Used to put these out all of the time. Back before his channel blew up it was a lot more fun.

[@TonyMoze]

Look at Jeff, being so CAVALIER about this Badum Tss 🥁 💥

[@deborahwertheimer771]

😆😆😆😆

[@TonyMoze]

@@deborahwertheimer771 🎯

[@mperez9745]

Ok fellow gym enthusiasts, I already have a 6 pack and always use Jeff's new ab workouts to keep the muscles confused. This workout is good, but I wound up with an umbilical hernia, so my advice is to do that ab workout at a slower pace...

[@Mark-zp3ft]

Thanks. Good luck homie

[@bilgekagan7285]

which move got you injured?

[@akwahchukwudum3775]

Hi, Jeff! Chux from Nigeria here. Thanks for all the great workouts; and for all the detailed explanations. Please, can you give us a short, full body workout using body weight only? I am in an area where I cannot access a gym and I seriously want to build a toned, well-muscled physique. I am a 48yr old dad, by the way... Thanks in advance!

[@Littlebpaulmuller-Owner]

Search athleanx perfect home workout

[@Arian21764]

Thank you Jeff for everything ❤

[@countryboy1776]

To anyone who says 5 mins is not enough, just try it.

[@parsasamandi569]

It’s just another masterpiece, Jeff. It hurt my abs after so long. You are always the top choice ❤

[@doctormudbone4432]

My tailbone is hurting just seeing him do this on wood floor with no mat.

[@suckerpaw3354]

Thanks Jeff, you are a big inspiration to me and many others

[@bokehinfocus]

Definitely helps when you work along with us.

[@franciscooctavius5957]

Please definitely do a ton more follow alongs Jeff! Very motivating and keeps me totally engaged.

[@andonedave]

Just found your channel. This is exactly what I’m looking for. I’m 51 years old so we’ll see how well I can keep up.

[@xvsj5833]

Thank you JC for these amazing tips 💪🏻

[@toddbowder3719]

Amazing I couldn’t even finish the full five minutes. Can’t wait to do it again in a couple days. I will probably be doing this for a long time.

[@runshoottech]

Jeff, your 7 Minute Ab Workout (6 PACK PROMISE!) is what I still do to the day and yes the starfish crunch still kills me 😅

[@Shadow-uw3ld]

😂😂

[@pier-lucbegin534]

Love that you are doing it on a regular floor, like you dont need any equipment to do this ! Thanks for that

[@allisonwhite8587]

It was great, please make more videos! Can’t wait to do it every day

[@joshstamp5631]

Please do more of these 5 min ab workouts!!

[@deborahwertheimer771]

Holy hell, Jeff!! This is the hardest ab one yet!! Yes, love that you torture yourself with us. It helps to see you doing it. 😊

[@adiksaff]

Wow. I think shorter with less rests is actually much more challenging! I love it!

[@sherpa6071]

Looking good, Jeff. Your knowledge and dedication is much appreciated ! Happy Holidays everyone !!!

[@champie3368]

Love this.I had a very weak core.That was 8 months ago but now I can do these better!!

[@gilbertsmeltzer221]

Loved it - can’t wait to start - lower back seems a little sore when doing stomach exercises- so my my plan is to do a couple of each to master technique before doing the whole routine

[@Coldsoldja]

I love heals to the heavens that's a fun AB exercise. Very effective. I like mixing it up and doing twists while I'm doing them to work the obliques at the same time

[@i_noahdrunk7969]

Absolutely love this ab app!

[@evilhubert]

„Everybody gangster till they hear starfish crunch“

[@andregordon5655]

I'm definitely trying this I know it's gonna be brutal but I've got goals!

[@MrSurendra718]

This is great for people with a flat stomach, I'm a few steps below. People in my stage have to get rid of the pot belly. Then can be able to do these physically. Great routines.

[@Ontspandude]

This abb workout is absolutely brutal !!

[@augustingarnier4625]

Wow!! Again, Jeff makes us step up our game!

[@palmerstonpictures]

The 60second starfish is the killer. Brutal

[@markmcgowan7340]

Thank you Jeff 💪

[@SuperPELOT]

Was the bathroom occupied so you decided to make quick workout video right in a hallway while waiting? 110% effefficiency👏 more seriuos question How do I check if I have weak low back muscles? I have abs and glutes exercises in my routine and want to keep them in balance.

[@byrusmx]

Very nice workout. Thanks Jeff!

[@malicant123]

Jeff is the GOAT!

[@kentborges5114]

RIGHTEOUS ! Thanks Athlean-X !

[@Kknewkles]

When I was looking for abs exercises, you published the last video and I've been doing the set almost every morning since. I never had strong abs like that, but I a few days ago I began feeling like tacking on a second set of exercise after it. This will be it 😈 Thanks, Jeff!

[@Shadow-uw3ld]

🔥🔥

[@GSK-ox4ld]

Any abs?

[@Kknewkles]

@@GSK-ox4ld mostly it has to be improved neural connection, but I do feel they're much stronger than they've been(when I sit up, I don't have to use spinal muscles as much as I used to). In any case, they're still in hiding :D

[@GSK-ox4ld]

​@@Kknewklesnow something changes can u see??

[@Kevin-hv5zs]

One week back training and find this am boosted 😂 but fun be doing this everyday now

[@AlbinOnishchenko]

Those kicked by butt!!

[@joeblanco4162]

Great job as always!!!!

[@BobFahrer-jb2kr]

I use your App since years. I love it!

[@Goofmaxxin]

I don’t know bout y’all but the star fish is my favorite movement 😤😤😤💪💪💪

[@oogieboogie3337]

This workout humbled me

[@repman1831]

Been doing these for years in the app and they never got easier which is great 😎

[@jaredjordan7935]

Cool fast ab workout Jeff. Bookmarking this one and coming back to do it often.

[@pecador_tor]

definitely trying this at home after work

[@peggirodriguez1209]

I love this program❤ , i do'it every day❤.

[@DrawingForYou-fy1hi]

Man... this delivers.

[@RobertoJukanovic-yu5vj]

Thanks Jeff💪

[@SummerDawn]

Woooo that was BRUTAL!!!! But I made it all the way through!!!! OUCH!!!!

[@zoltanpapp4039]

This is KILLER!!💪🙏THX,WERY GOOD!!!

[@pcan6441]

Amazing! Thank you!

[@fromfattofit7]

Thanks, excited to add these moves!

[@cryptohoopz]

This is a killer workout

[@practice4089]

i'm subscribed to one of the Athlean programs. my favorite feature is the "6 pack shuffle" where you can randomly generate 5-6 minute routines just like this one (and save them). when you get bored with the routine, shuffle to create a new one. you can focus on an area or the entire core; choose equipment or none; level of difficulty. The one in this video is at the highest level

[@anthonyburke7669]

THANK YOU! THANK YOU!

[@jaymzOG]

Adding this to my daily routine.

[@bvrning.phoenix]

Thank you so much for this Jeff! You are the best! Just downloaded your app, too. I hope you can create more apps in the future! Much respect from 🇬🇷

[@HH-hc7mg]

thanks a lot your vid where always helping me for what i searched for

[@m-squareparkour7541]

this is so nostalgicfroe me. i had the app and would do these almost a decade ago whn i was 14. this is how i actually got my 8 pack, now moved on to weighted ab excersizes, but still do these every once in a while

[@user-lg6xw1yt6z]

This is awesome! Thank you for posting!!! Gonna have a great day after this

[@ronweenk]

Great video , gotta try this out!!

[@Cook4You1B]

Great one thank you

[@thiagofvm]

Holy cow that was brutal!!!

[@Amri217]

Great video as always! thx Jeff!

[@siddharthjain934]

Abe dekh toh le puri

[@champie3368]

Jeff, you're a lengend!!

[@migu003]

I saw u stuggling as a pro now imagine me 😆

[@efantras4665]

AHA! So 5 minutes IS a long time!

[@eh3253]

The shredder visits us again….love the content.

[@bokehinfocus]

Will add this to my AX-1 regimen. 👍

[@captainwillard4891]

Six pack promise is LEGIT! Well worth the money!

[@mom2eleni]

This is insane… thank you 🙏

[@HoliGallistur1023]

This is just a workout video ?

[@piquedcommenter6252]

@@HoliGallistur1023 Yes -- a workout video that's insane, according to her

[@bodhitones23]

This is very cool I'm going to definitely try this out

[@worktool76]

I would love to see a video from AX about the ''optimal'' recovery routine, starting immediately after the last rep of training on that day (including nutrition). Very interesting in this case would be also, what to avoid after Training in order to cause adaptation and productive overreaching. So for example what kinds of Supps to avoid after a workout (as for ex.: Vitamin C and E, and so on) or cold water immersions. I am referring here to the Huberman Lab podcast with Dr. Andy Galpin, where the were talking about recovery. In Any Case Jeff and Jesse, thanks for your great work and the amazing content you provide us :)

[@kerry-annslattery8804]

OMG! This was great, I couldn’t do all of the sets but I did my best. I loved every minute of it even though I was swearing lol

[@camillo8754]

Vielen Dank für dein Abschluss Video zu 2023! Fand das Jahr auch eher unterdurchschnittlich. Aber nächstes Jahr wird sicherlich besser. Primal wird es hoffentlich richten. Und DD rockt immer und wird ja anscheinend im Januar direkt kommen. mach bitte mit genauso viel Enthusiasmus und Strenge zu deinen Spieleindrücken weiter. Alles Gute fürs nächste Jahr 🎉

[@kishorekumar624]

I sooo fkn felt my abs after following this workout. Good shit

[@chrisbrannen8091]

Took a 4 second on the star fish and row crunches but i jusy started today so I'm proud

[@darianbooker9141]

MAN DOWN JEFF MAN DOWN 😵💀 THAT’S A KILLER 🔥🔥🔥

[@RoidfreeSenior]

looks pretty intense... have to try it

[@neilbeech4093]

Great workout!!

[@ronmanley2803]

Starfish crunch is my favorite one Jeff!!!

[@kellymoorewith4]

Sweet burn. Love it!❤

[@heathroush5343]

Been doing your ab workouts for about 3.5 years. It's the only app I've ever bought. There's still some workouts that i need to take a break in. I always change out twisting pistons because i feel it's more cardio than abs. Dueling clocks is much harder than it looks.

[@pecador_tor]

use those weights that you wrap around your legs,thighs, calves, or stomach if it feels like cardio

[@benbadro4814]

Trx workout series next please

[@sazahanjulayha5444]

Hey Jeff can you make a video on full body recovery stretching before bed? You have a lot of videos on stretching, just looking for one that puts it all together to optimize recovery for all muscle groups. Thanks

[@erictrippe2778]

You really can't figure that out yourself?

[@ArtByAdam99]

The price for one of Jeff’s plans is worth it for the ab shuffler alone.

[@leibomsvairis]

Thx, gona try and develope even better ABS!!!

[@sillywabbitnato]

Those clocks and canoes are intense!

[@michaelhall3864]

This is killer!

[@philipdennison1010]

Hi Jeff, nice to see the 6pack shuffle still going strong. Up until covid i had been in the gym 3 times a week min for 3 years, was able to do OCR and was very fit. I was also halfway through AX1 (bought for lifetime so have this access still) when i got an injury (hip flexor/glutes when squatting) which put me out of action followed by my local gyms closing down before i got back in. Now 3 years later, i am in a different job where i work a lot more hours and spend more time travelling, and am about 50+lb heavier than i was. I know this is not healthy for me and want to do something about it but can't find the motivation to get started and also i dont know at what level i should get started back at, or whether a gym is the right investment with regards to time and confidence. I think this worry and lack of knowledge is my form of procrastination. What advice would you give me or someone in my position with regards to starting back off a long break and finding and maintaining that motivation? Thanks.

[@siddharthjain934]

Would love to hear something on this by the Athlean X team. Dealing with a similar kind of situation right now

[@nathanielbarish3763]

While I’m no professional fitness coach, I am a college athlete, so I’ll try to help in any way I can. First off, if you don’t have a lot of time, I would simply say just do some extra walking in, weather that be during a conference call online, or just during you’re lunch break, or after you’re done with you’re day altogether. This will definitely help with the start. Another small tip that I add is making small food adjustments. Skipping desert here and there, less alcohol( idk what you guys are doing, not saying you guys are alcoholics), it’s simply just starts with the little stuff. If you can, just start with 2-3 times a week walking for a half an hour, after try 3-4, and if you want to make it more difficult, just add something to carry, such as a backpack or something of that nature with just like 5-10 lbs in, it makes calorie loss so much more. Hope this helps, and good luck gentlemen!

[@Mr.Beanie77]

Dude, this is brutal!