Want that flat stomach? Don’t have a gym access! No problem. My favorite 8 Minute Abs Workout will help you get toner, stronger and more confident with your core in no time!
If you’re trying to get stronger make sure you give your body the fuel to do it needs with these No Bake Chocolate Peanut Butter Energy Balls and plenty of water by using my 4 Detox Lemon Water Recipes.
My Favorite 8 Minute Abs Workout
As a working mom, days can be busy and filled with lots of “emergencies” that need to be addressed in that moment. So finding time for yourself during the day can be hard. But 8 minutes to yourself, that I KNOW you can find. This 8 Minute Abs Workout is one of my favorite quick “take advantage of time” workouts. It focused on your core and leaves you tired and feeling like you did something for yourself! Which we all need these days!
Now, I know that this is meant to be a quick on the go workout. However, if you have the time, I highly recommend starting with at least 15 to 20 minutes of cardio beforehand. What does cardio mean?
- Walking for 15 minutes around the block. (you could even add ankle weights on to make it more challenging)
- Running for 15 minutes
- Biking around the neighbor or hoping on a peloton to do a quick 15 minute ride.
- Swimming this one might be a little harder if you don’t have gym access but it’s a great low impact cardio exercise.
How long does it take to get Abs?
If you have 30 percent or more body fat, “it may take you six months or more depending on your diet and exercise.” If you’re closer to 20 percent, it may be closer to 10 to 14 weeks; 10 percent, around six to 10 weeks. f you are going to try to get yourself six pack abs in 30 days, you need to be seriously lean before you even try it. The main way that you can actually develop visibly toned abs is to have very low body fat percentages. … You can’t lose fat in just one place no matter what exercise you do. Usually in normal circumstances you won’t take more than 6 months to build abs but if you got at a higher body fat percentage while building then you need to cut down fat to have visible abs. So this thing can take some months.
How Often Should You Work Your Abs
If you really want to see results and continue to make progress over time, you need to commit to working out at least four to five days per week. I highly recommend 15 to 20 minutes of cardio each day on top of strength and include this 8 Minute Killer Abs Workout. If you’re just starting off, I’d recommend only two or three days per week and slowly work your way up to five days.
The 8 Minute Abs Workout–It’s a Killer! “Killer ab Workout”
This 8 Minute Ab Workout has 7 total exercises consisting of a minute for each exercise. The primary focus is on your core strength, upper and lower abs and your obliques. I recommend starting with a 15 to 20 minute cardio warm up before performing this workout routine and even adding in my Toned Arm Workout for an extra challenge . If you don’t have time for that length of cardio & strength, at least 5 minutes is a must to warm up your muscles and tell them… “yo, it’s time to move!”
Perform each exercise for 10 reps on each side, repeat 2x through.
- Hip Bridges: This exercise will target your lower abdomen and gluten. To start, lie flat on your back, your knees bent and arms flat on the ground. Your feet should be hip-distance apart with your heels as close to your butt as possible. In one fluid motion, push up through your heels to lift your hips toward the ceiling while squeezing your glutes. Hold 3 to 5 seconds, then lower back down. Repeat for 12 reps.
- Plank Holds: For this plank we’ll be doing “low planks” which means on your forearms, not on your hands. Place elbows directly beneath your shoulders and extend your legs. Press through your heels so calves are lengthened. Draw your navel toward your spine and engage your glutes. Hold position for 30 seconds.
- Side Plank with Crunch: Starting position is in a high (on your hand) right side plank position with your left hand behind your head. In one fluid motion pull your right knee into your chest while you crunch your left elbow to meet your right knee. Return to starting position. Repeat this pattern for 10 reps, then repeat on your left side.
- Plank Thread the Needle: Start in a high (on your hand) right side plank position with your left arm in the air towards the ceiling. Then slowly thread your left arm underneath your right side body. Continue this pattern for 10 reps, then repeat on your left side.
- Bird Dogs: Starting position is on all fours with knees hip-width apart and hands firmly on the ground about shoulder-width apart. Engage abs and lift one arm out straight in front and completely extend the opposite leg behind you. It should look like one straight line from your hand to your foot, keeping hips squared to the ground. Hold for a 2 seconds, then return your to starting position. Repeat on other side for a total of 10 reps per side. Keep the abs engaged throughout the entire exercise.
- Reverse Sit ups: Starting position is lying on your back with your hands at your side and legs straight out in front of you. Slowly lower your legs toward the floor and raise up to the ceiling. Your hips will slightly lift off the floor as your toes get closer to the ceiling. Extend you legs back down to the starting position. Keep your legs straight and hovering above the floor. Avoid touching the floor. Repeat the process for 12 reps.
- High Plank Knee to Opposite Elbow: Start in high plank position (on the hands), bring your right knee to your left elbow, hold for three seconds. Return to starting position, then bring your left knee to your right elbow and hold for three seconds. Repeat this process for 10 reps on each side.
Disclaimer: I am not a certified personal trainer. Always check with your doctor before starting a new fitness regime and please listen to your body.
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Love the 8-min abs workout! The photos were easy to print out and keep by my exercise mat. Thanks so much and have a safe and healthy 2021!
Ohh yeah! I’m so glad you loved the workout and found it easy to use! Keep going strong!
Woah! That’s amazing. What about swimming workouts? Don’t you consider they are also helpful in abs workout. I tried this and it worked 🙂
Yes, swimming is great for your core as well. So if you have the ability to do it. I recommend it.
Jump rope should be included and can be substituted for running and or walking the best low impact cardio exercise hands down in my opinion
Jump rope is a great full body workout!