30 Minute Flat Abs Workout

This is a 30 Minute Flat Abs Workout that will yield results in two weeks when combined with a regular cardio workout . It’s the first abs workout I created while in college (I have several), one that doesn’t require any equipment unless you want to use a mat and is highly effective.

The Exercises

Exercise One: Crunches

These are your standard crunches. Lay on your back with you your knees bent and flat on the floor. Place your hands behind your ears, and crunch up, bringing your shoulder blades off the ground. Return to the starting position without allowing your shoulders to completely touch the floor.

Exercise Two: Indian Style Crunches

This is a modified crunches exercise. You want to lay flat on the floor crossing your legs “Indian Style.” Place your hands behind your ears, and crunch up, bringing your shoulder blades off the ground. Return to the starting position without allowing your shoulders to completely touch the floor.

Exercise Three: Straight Leg Crunches

Another modified crunches workout. Lay flat on your back with your legs extended straight out in front of you. You should look like a straight line. Place your hands behind your ears, and crunch up, bringing your shoulder blades off the ground. Return to the starting position without allowing your shoulders to completely touch the floor.

Exercise Four: Oblique Crunches

This workout will tone and strengthen your obliques. Lay on the floor with your knees bent and your feet flat on the floor. Keeping your knees bent and together lay your legs flat on the ground to your right. Place your hands behind your ears, and crunch up, bringing your shoulder blades off the ground. Return to the starting position without allowing your shoulders to completely touch the floor. Repeat on the left.

Exercise Five: Abdominal Leg Raises

Abdominal leg raises are a great way to work the lower abs. Lay on your back with your legs extended out in front of you. Put your legs together, ankles touching. Place your arms on the floor alongside your torso. Press your lower back into the floor to prevent pain or injury. Slowly raise your legs off the floor until they form a 90-degree angle to your torso and are perpendicular to the floor. Keep your legs as straight as possible to really work your abs. Now slowly lower your legs, but don’t allow them to touch the floor. Repeat.

The Workout

1. Crunches – 25 reps
   Abdominal Leg Raises – 10 reps
2. Indian Style Crunches – 25 reps
   Abdominal Leg Raises – 10 reps
3. Straight Leg Crunches – 25 reps
   Abdominal Leg Raises – 10 reps
4. Obliques Crunches (right) – 25 reps
   Abdominal Leg Raises – 10 reps
5. Obliques Crunches (left) – 25 reps
   Abdominal Leg Raises – 10 reps

Total Crunches: 125

Total Leg Raises: 50

Now no abdominal workout will work without proper diet and cardio exercise. While you will strengthen and build muscles you won’t have the visible abs without a low body fat percentage (achieved through weight loss) and heaping does of excellent genetics. But this will strengthen your core and whittle your waist.

You can also modify the workout as needed. You can increase or decrease the reps depending on your fitness level or alter the order you complete the crunches, just as long as your get your abdominal leg raises in between each set of crunches.

Good Luck!

Questions? Hit me up in theforums.

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