9 Minute Daily Ab Workout That Flat Out Works! (FOLLOW ALONG)

If you want to get six pack abs you have to do the right type of ab workout, along with making sure your nutrition is in check. In this video, I’m giving you a follow along 9 minute ab workout that you can do every day that is different from the rest because it creates overload that may be missing from your current favorite ab routine.

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The additon of a single weight plate to the ab exercises that you’re doing is often enough to get abs that aren’t showing to start. Obviously, getting rid of the body fat covering them is critical. That is and always will be handled by following a cleaner nutrition plan and cutting down your calories to the point where you are burning more than you are consuming in a day.

That said, many people will find themselves in a position where they are hypocaloric and doing regular ab training but just not seeing defined six pack abs. That is where the overload created by the added weight is a game changer.

Sometimes, the ab muscles themselves (the rectus abdominis) just aren’t hypertrophied enough to stand at attention even at low body fat levels. However, just like any other muscle, they can be grown and when that happens they deepen the groove between the muscle sections and the “pack” becomes more visible.

So here’s how this 9 minute ab workout stacks up:

You’re going to do each of the 6 ab exercises in this workout for 1 minute each. Because you are using added weight you may find that you fatigue before the minute is up. That’s ok, just do as many reps as you can until failure, take a quick rest and get back in before the miute is over to get in a few more reps if you can.

Build up to the point where you can do each of the 6 ab exercises for the 1 minute time limit without breaking.

Beginners use a 5lb plate, intermediates use 10lb and the advance can use a 25lb plate.

30 seconds rest are allotted between completed exercises for your abs:

1. Plate Pass Reverse Crunch
2. Hideaway Twisting Leg Raises
3. Russian Twist and Press
4. Plate Drags
5. Rainbow Bridge Twists
6. Upper Circle Crunches

Each of these ab movements that comprise this workout for 6 pack abs hits a different function of the abs.

The first hits the bottom up function of the rectus abdominis. Here we know that the lower ab fibers can be a bit more targeted when the initiation of the movement is with the pelvis being lifted in the direction of the rib cage.

By adding a twist on the second exercise, we are getting more of the bottom up rotation capabilities of the abs. We know that the ab muscles are great at not only creating rotation but preventing over-rotation, and this exercise for abs does a great job of that.

The Russian twist and press hits the obliques at the same time that it once again reinforces the controlled rotation that the abs are responsible for. The reach of the plate overhead in the middle of each rep challenges the ability to hold the body in a hollow position and makes the abs work hard to do so.

Plate drags are an amazing anti-rotational movement that forces more work through the core when the hand is lifted across the body to drag the plate. There is one less point of contact on the ground (one less forearm) and the dragging of the plate requires that you overcome the inertia of the progressively heavier plate as you do.

The final two exercises for abs take the opposite approach as the first in that the rib cage is being lifted in the direction of the pelvis – making these good top down and top down rotation exercises that hit the upper abs a bit better.

Remember, you can do this 9 minute ab workout multiple times a week, and when combined with a good nutrition plan, wil see amazing results when you do. Keep coming back to this and be sure to send it along to a friend that you want to challenge and hold each other accountable.

If you’re looking for more science based ab training and workout videos, be sure to subscribe to the channel at the link above. If you’re looking for complete meal plans, supplements and workouts to help you get 6 pack abs and build ripped athletic muscle, be sure to visit athleanx.com via the link above as well.