12 Minute Total Ab Workout (FOLLOW ALONG At Home!)

12-minute abs routine targets your lower, middle, and upper abs! Follow-along interval format to carve out that six-pack definition. No equipment needed so this is a perfect home or gym workout.

⏱⏱ SKIP THE INTRO! WORKOUT STARTS AT 1:13 ⏱⏱

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OTHER AB WORKOUTS YOU HAVE TO TRY

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Here’s the deal - your ab training does not need to take a long time in order to be effective!

It does, however, need to be performed regularly and of a sufficient intensity to stimulate your muscles for growth and strength development.

If you’re spending more than about 15 minutes on your ab workouts, you’re probably not pushing yourself hard enough or giving yourself more rest than you need.

This ab workout is the perfect way to exercise your stomach. It’s a quick workout; it’s an intense workout; and we’re going to hit all the major parts of your abs - lower, middle, and upper.

The best part about this is you can perform it everyday! In fact I recommend you do this workout (or something of similar intensity) 5-6 days/week (or at least 3-4 days/week) in order to see maximum results the quickest.

Of course - I MUST mention diet really quick. You’ll always hear that “abs are made in the kitchen” and “you can’t outwork your fork”. I couldn’t agree more with those statements! If you supplement this core workout with regular healthy eating then you’ve set yourself up for maximum success.

🙌🏼 OKAY! LET'S GET TO WORK!

✅ This workout includes 6 exercises - 2 for your lower abs, 2 for your middle abs, and 2 for your upper abs - making it a GREAT complete ab workout.

✅ 30:5 interval format - 30” work and 5” rest all the way through

✅ 3 rounds with a 30-second rest between rounds

✅ No equipment needed

I’ll run you through the whole thing!


➡️ LOWER ABS

Scissor Kicks (1:27) - keep your back flat and your lower abs engaged

Figure 8’s (2:02) - pull with your lower abs and clear your tailbone at the top of the reps

➡️ MIDDLE ABS

Bicycle Crunches (2:37) - bottom up movement from the legs, top down with rotation from the upper body.

Hands Back Raises (3:12) - pull with your abs and not with your hip flexors

➡️ UPPER ABS

Upper Circle Crunches (Left) (3:47) - great exercise to engage the upper abs with some rotation

Upper Circle Crunches (Right) (4:22) - finish the round by going the opposite direction with more upper circle crunches

➡️ Rest - 35 seconds and we’ll get ready to go again!

3 rounds total!

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Thanks so much for watching and I’ll see you again soon!

Jared