8-Minute abs Workout to Firm Your Core and Flatten Your Tummy
By now you’ve probably heard of the popular 8-minute abs exercise routine buzzing all over the internet and social media.
And wondering if you can get abs in 8 minutes?
Even in this world of everything happening instantaneously, getting toned abs in eight minutes can feel like a far stretch. But that’s only until you see how the flat abs are actually made. And thankfully, it’s not a brand new concept.
The idea came about rather shockingly in the mid-90s with a hit ‘8-minute abs workouts’. The original 8-minute abs video was an overnight sensation when it came out and rocked the fitness industry. Ever since, the concept of short, efficient, and hard-core workouts have become rather mainstream.
Moreover, the scientific communities have also caught up with the concept of time-pressed workouts in the last couple of decades. Like short-bursts HIIT, the catch is to move through a slew of exercises that effectively activate multiple muscles in a fast tempo.
Taking the inspiration from the original abs workout done in eight minutes, we made some tweaks and switch up some moves to level up the original 8-minute abs workout.
It requires no equipment, weights, or gym. All you need is a mat, some open space, and a timer set for eight minutes.
This 8-minute abs workout has 8 bodyweight moves and is divided into 2 circuits, consisting of 4 exercises each.
Perform all four exercises in the first circuit and rest up for a minute before moving to the next circuit.
The challenge is to do both circuits in 8 minutes.
I have to warn you. This is probably the hardest ab workout you’ll ever do. And even if you have done the original video, I challenge you to this one. It truly targets each and all ab muscles including the lower abs and your obliques.
Before leaving you off to the workout routine, I also want to mention another component of flattening your tummy, which is your diet. To see a faster progress on your abs, eating a clean diet that’s based on whole foods is critical.
If you are ready, let get started on getting a flatter tummy in 8 minutes a day.
You’ll also like:
- 11 Best Ab Workouts for Men
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- 18 Best Exercises to Lose Belly for Men and Women
8-Minute Abs Workout
Watch each video then scroll down past the images to see the details on how to do each of the abs exercises in the circuit.
Diagonal plank is a plank variation that builds core strength while toning your stomach. What’s more, it challenges your balance by holding your midsection, neck, and leg steadily aligned with just a foot and hand placed diagonally from each other. By engaging all muscles beyond your core, this dynamic plank effortlessly tones your abdominals, glutes, and even shoulders.
1. Start in a plank position on a mat, then walk your legs apart until they are a bit wider than your hips. Make sure your hips are lifted, and your body forms a straight line from your shoulders to your heels.
2. Keeping torso stable, lift your right arm up and slightly out on the diagonal. Hold this position for two seconds, then return to elbow plank. Repeat with the left arm. This completes one rep. Do two 12-15 reps on each side.
Crunch is a staple abs workout people love to do, but in this 8 min abs workout, we take it up a notch. In this eight-minute routine, we incorporated V-crunches to reach the hard to reach lower abs that traditional crunch often misses. Like the regular crunch, you’ll still work your frontal abdominis also known as the six-pack muscles, but by adding the V-shape motion, the exercise brings attention to your lower part of your stomach.
1. Lie down flat on the floor with your legs straight and your arms at your sides. Lower back pressed to the ground.
2. In one motion, quickly lift your torso into an upright position as you pull your knees to your chest. Pause for 1-2 seconds, then slowly lower your body back to the starting position. That’s one rep. Do as many as you can within the 20-second mark.
Down-Dog Split-Knee Up
This anaerobic move takes inspiration from yoga but has been adjusted to add a bit of cardio to burn some extra calories while toning up the abs. This home-based mild cardio is a great way to stretch your full body from your toes to arms while bringing the benefit of the core development. Also, don’t forget to breathe through this exercise to get your oxygen flowing through your body too.
1. Begin in a downward-facing dog, then raise your right leg to move into a down-dog split. Bend your right knee and pull it toward your forehead.
2. Straighten the leg back, and repeat the movement for 10-seconds. Switch legs and repeat.
The abs 8 min workout wouldn’t be complete without an oblique crunch that hits your side abs to trim your waistline. They engage both internal and external obliques while working your calves, hamstrings, shoulders, and even arms. While it’s much tougher than it looks to perform with good form, you can find much of the weight support in the stable bottom arm. Beginners can start lifting and keeping the legs slightly off the floor. That alone will hit the obliques like no other.
1. Lie on your right side, with your left hand behind your head and right hand on the floor.
2. Pressing down into your right hand, raise your straight legs off the floor and bring your torso toward your legs. Pause for 1-2 seconds, then slowly lower yourself back down with control. That’s one rep. That’s one rep. Do as many as you can within the 10-second mark. Then switch sides and repeat on the other side.
Here is a different crunch variation that brings fun to this 8-minute abs. As the name suggests, it adds an air chop motion at the end of the movement. If you have an advanced fitness level, you can add a small dumbbell to the moves to add a challenge, but if you are a beginner, feel free to perform without it. The added weight is something that’s completely optional.
1. Lie face-up flat on your back, holding a small dumbbell ( 2-5 lbs ). Extend your arms above your head, and clasp your hands as you raise your legs toward the ceiling.
2. Lift your head and shoulders, open the legs and chop your hands through your legs. Pause for 1-2 seconds, then return to the starting position. Do as many as you can within the 20-second mark.
This is another anaerobic exercise we incorporated into this routine. Mountain climbers are best described as a leg shuffle in a plank position. It’s a move that’d condition you for endurance while developing strength in your abs and core. The tip is to keep your feet light and shuffle them as quickly as you can without breaking your form.
1. Being in a plank position with your arms completely straight and directly under your shoulders. Your body should form a straight line from your shoulders to your ankles.
2. Keeping your abs engaged, pick up your right foot and slowly bring your right knee toward your chest. Return to start. Repeat with your left side. Continue alternating sides for 20 seconds.
Side Plank Toe Touch
These side toe touches are dynamic side plank that’ll hit your obliques while engaging all your core. It’s one of the exercises that’ll challenge all your stability, flexibility, balance, and core strength while hitting all your primary target muscles.
1. Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line.
2. Tighten your abs and extend the right leg in front of the hip (keep knee as straight as possible, bending to modify if needed) and touch toes with the left hand. Do as many as you can without breaking your form within the 10-seconds. Switch sides and repeat.
This is one of the hardest yet most fun abs workouts in this circuit. By lifting both your upper body and legs, you are engaging the entire torso area including the lower belly. In dynamic moves like these curls, it’s easy to curl up from your shoulders and neck, but fight the urge, and ensure that you crunch up using your abdominal muscles. Alternative your legs as you go.
1. Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms face down and pressing into the floor. Raise your upper body off the floor so your shoulder blades hover.
2. Lift your right leg off the floor, and bring your left leg to 90 degrees, gently holding the left shin. Keep your upper body lifted as you switch or scissor your legs to complete one rep. Continue alternating for 10-20 seconds.
Losing belly fat and getting a flat stomach ultimately comes down two things: Diet and exercise. Of course, other factors like stress and hormonal changes influence fat loss. But if you can create a healthy eating plan and exercise regularly you can tone and flatten your tummy.
But that’s not to say doing 100 crunches a day give you abs. Instead, mix up your exercises to hit different parts of your abdominals and their adjacent muscles from different angles to prevent overworking one area and leaving out the others.
This quick and simple 8-minute abs workout was designed to incorporate different core and abdominal moves to target frontal abdominis, internal and external obliques, rectus abdominis, and even your glutes. Together they’ll bring the toning effects around your torso and improve the aesthetics. And hopefully, this workout shows how you can get an effective ab exercise routine without fitness equipment or gym access. All you need is your body weight, mat, and just 8 minutes of your time to tone up your abs.