10 MIN AB WORKOUT // 6 PACK ABS // No Equipment | ATHLEAN X

If you have been looking for a 10 min ab workout that you can follow along with and get 6 pack abs without needing equipment, then this is the routine for you. With just 8 ab exercises and some room on the floor of your living room you can start to sculpt six pack abs with this one easy to follow ab workout.

As always with ATHLEAN-X ab workouts, I’m following the science of ab training and progressing the ab exercises in a specific sequence. Generally, since lower abs exercises are most difficult to perform (due to the added weight of the legs that you need to lift) we want to put them at the beginning of the workout. Next, movements that move both the legs and the shoulders off the floor are best placed in the middle of the ab workouts. Finally, when most fatigued, the oblique exercises and those that work the upper abs are best placed at the end of the workout.

Here you will find exactly that. Let’s take a look at the ab workout and what ab exercises you’ll be doing in the next 10 minutes.

Remember, if you cannot last for the entire 45 seconds you may perform the exercise for as long as you can. Your rest time will simply increase between exercises. If you can, attempt to complete all of the movements in this 6 pack abs workout for the entire prescribed time and keep your rest times to that of the video demonstration.

Crescent Tucks x 45 seconds (Rest 15 seconds)
Backward 7’s x 45 seconds (Rest 15 seconds)
Swipers x 45 seconds (Rest 15 seconds)
Side Cycle Left x 45 seconds (Rest 15 seconds)
Side Cycle Right x 45 seconds (Rest 15 seconds)
Mountain Hip Dips x 45 seconds (Rest 15 seconds)
Frog V-Ups x 45 seconds (Rest 15 seconds)
Side Scissor Crunch Left x 45 seconds (Rest 15 seconds)
Side Scissor Crunch Right x 45 seconds (Rest 15 seconds)
Corpse Crunch x 45 seconds

When performing the three lower ab exercises in the beginning you want to make sure you are thinking about lifting your pelvis off the ground rather than just lifting your legs. Too often, people will engage their hip flexors rather than their abdominal muscles in an attempt to complete a rep of an exercise. This winds up just tiring our the psoas and not the rectus abdominis, which is not the goal of an effective ab workout routine.

When training the obliques, be careful not to pull on your head and neck too much. The key here is to lightly place your hand on your head and lift with the strength of the oblique muscles. Crunch your elbow to your knee and feel every contraction as you do.

The last exercise, the corpse crunch, is designed to work the upper abs most. Here you want to focus on getting full clearance of your shoulder blades off the floor. At the top of every rep, squeeze your abs for a brief count of 1-2 seconds and lower back down slowly. You will really feel your abs burn if you do this properly, especially at this point in the ab workout.

Beginners may perform this workout for abs for as long as they can do each exercise. Even if the first few times through you can only do 10 to 15 seconds of each movement, that's ok. Keep trying to increase the length of time that you can do the exercises and increase your ab strength each time.

If you are more of a intermediate or novice level, see if you can get through all 10 minutes of this ab workout for 6 pack abs without failing. The rest times are about 15 seconds long. If you need any additional time to rest, you may simply press pause and resume once your muscles have had a chance to briefly recover and you feel you are ready to move on.

The key to any ab workout producing a ripped 6 pack is to make sure you are also following a smart nutrition plan. Too often, people will consistently perform the workout for abs that they saw on youtube but not pay attention to what they are putting in their mouth. In order to lose belly fat you have to look to improve your diet first every single time.

If you are looking for a complete meal plan for 6 pack abs that will help you to get ripped without having to give up all the foods you love, be sure to check out the X Factor Meal Plan at athleanx.com via the link below.

For another ab workout at home that requires no equipment as well as ab exercises for a six pack, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Build ripped athletic muscle here - athleanx.com/x/my-workouts
Subscribe to this channel here - bit.ly/2b0coMW



    ATHLEAN-X™Prije mjesec

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/10-min-6-pack-abs If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Nancy Williams

    Nancy WilliamsPrije 20 dana

    Holy fcker I’m dead 😵 help me somebody

  3. Wraith

    WraithPrije 23 dana

    This has been my go to ab routine since you posted it. So much work crammed into 10 minutes. I LOVE IT!

  4. Eyal Eizenberg

    Eyal EizenbergPrije mjesec

    Hi Jeff any chance for a 15 minute follow along total abs destruction?

  5. KissMyAsthma

    KissMyAsthmaPrije mjesec

    Hello, Jeff. Can you please do a video of rehab exercise for post abdominal surgery? I’m recovering from a liver resection surgery with a big L scar starting from my stomach to my bellybutton extended to the right side of my waist. I lost almost all core strength and struggle to do even one sit-up now. And the scar feels tense all the time even it’s more than 7 months now. I search on HRcharts but find very little instruction on rehab for this type of major abdominal surgery. I really hope you can give a bit of advice on how to recover core strength after surgery. Thank you!

  6. Wingman22101 Live

    Wingman22101 LivePrije mjesec

    It's scary when you first start getting gains! When you tense your muscles and you can tense them a lot further than you could before, scared me that I'm going to rupture something! Keeping it up though deffo appreciate the online tips!

  7. Nic

    NicPrije sat

    Did this yesterday and the day before. Really feeling it today. How often do you do ab workouts and how many rest days?

  8. Mandeep Sohi

    Mandeep SohiPrije sat

    I go 10 days a week with 8 rest days


    SURVIVING SAPrije 10 sati

    Guys can we please all just take a moment to look at this man's perfect form😭

  10. marrak

    marrakPrije dan

    This sort of video is fantastic. And thank you for showing the different angles so we can see how to properly do the exercises in full.

  11. Lukasz Powalowski

    Lukasz PowalowskiPrije dan

    WARNING!! Tried this after not doing any AB workout for about 5 months. I thought one pass wouldn't be enough, so did a second one.... (facepalm me) Which resulted in two weeks of excruciating muscle pain. Don't do this after a longer pause from AB training! Now I'm better prepared to do this.

  12. Diego A

    Diego APrije dan

    Super cool, love the video format

  13. Khoadruple

    KhoadruplePrije dan

    I thought Jeff was cussing with the beeping lol

  14. Sanskar Yadav

    Sanskar YadavPrije dan

    Jeff added music to this video so no one can hear him grunting 😂😂 just kidding 😂😂 he is a great guy Love You Jeff ❤

  15. ZZhu Brian

    ZZhu BrianPrije dan


  16. LR

    LRPrije dan

    My all time favourite

  17. Dᴜᴅᴇsɪʀ

    DᴜᴅᴇsɪʀPrije dan

    I am daily doing your abs workout

  18. Jackie C

    Jackie CPrije dan

    Him: ready to do some work? Me: Yes! Him: starts with the most difficult thing on earth Me: Understandable. Bye now ✌️ 🤣

  19. Ma B

    Ma BPrije dan

    I wished Jeff told me "Good job" at the end of the video, that would make it complete.

  20. Roxy Granados

    Roxy GranadosPrije 2 dana

    I love the side scissor crunch 👍

  21. Will Pedersen

    Will PedersenPrije 2 dana

    Done ✔

  22. Nic

    NicPrije 2 dana

    Some of them i cant even do. Man im outta shape

  23. arabella

    arabellaPrije 2 dana

    Viva AMLO

  24. Legal Fiction

    Legal FictionPrije 2 dana

    Love this one

  25. Steve Caissy

    Steve CaissyPrije 2 dana

    Awesome workout

  26. David vom Lehn

    David vom LehnPrije 2 dana

    The background music in this workout is awesome! Feel free to make more of this style of music on the follow along workouts you come up with in the future Jeff!

  27. ZeroTheHero

    ZeroTheHeroPrije 2 dana

    JESUS!!! I almost died after 10 seconds. Note that I already have a six pack.. I just want it more pronounced!! :D

  28. Rafath Amaan Mohammed

    Rafath Amaan MohammedPrije 2 dana

    Does anyone know how many sets do we have to do?

  29. P8 Zero

    P8 ZeroPrije 2 dana

    Crushing this on my 3rd day of water fast feeling like a beast on a beast mode 🦾

  30. Abhi Jain

    Abhi JainPrije 3 dana

    I fukin luv u bro

  31. ilkandi1

    ilkandi1Prije 3 dana

    Added 30 seconds of starfish crunch at the end for Jeff

  32. gurnish sohal

    gurnish sohalPrije 3 dana

    I'm dizzy

  33. Johnny Stob

    Johnny StobPrije 3 dana

    Oh my god this workout is killer

  34. josh •

    josh •Prije 4 dana

    Aight boys imma try this out and see yall in about 4 months

  35. Tommy Vu

    Tommy VuPrije 3 dana

    Good luck👊

  36. josh •

    josh •Prije 3 dana

    day 1 👍

  37. Cody Flint

    Cody FlintPrije 4 dana

    You ready to do some work ?

  38. Josue p

    Josue pPrije 5 dana


  39. S.A.I.K_ YT

    S.A.I.K_ YTPrije 5 dana

    On the corpse crunch do u use ur hands to pull u up or only ur core

  40. LydiA Jkessi

    LydiA JkessiPrije 5 dana

    I d rather workout watching Jeff than go to the gym follow that mean coach bitch

  41. paulch8

    paulch8Prije 5 dana

    Great workout! I’ve been doing your ab workouts for awhile now. Nothing but great results!

  42. D Harp

    D HarpPrije 6 dana

    Yo Jeff- This ab routine is the best one yet! I really like the feel in the abs during and after the workout! Thanks brother!

  43. wade wilson

    wade wilsonPrije 6 dana

    Damn I breezed thru that 😳

  44. Alina Syed

    Alina SyedPrije 6 dana

    I love this man

  45. Javo Luna

    Javo LunaPrije 6 dana

    Yeeeees you finally made a vídeo with out talking and just working out the hall time 👍 make more videos with routines so we can follow along 💪🏻 thanks man

  46. Suren Poolchan

    Suren PoolchanPrije 6 dana

    What songs are these 🙏

  47. Samir Jimenez

    Samir JimenezPrije 7 dana

    Day 1: Done Day 2: Done


    DIY-PHYSIOPrije 7 dana

    Great content, no bullshit, straight to the point 💯

  49. Elker Ting

    Elker TingPrije 7 dana

    im guessing this is a set? Thanks for the video! I feel like if i incorporate these into my sets, it'll work out great. You earned a sub!!!

  50. Gspace Green

    Gspace GreenPrije 7 dana

    Thank you very much it's guorgios! I mean the pain)

  51. Amritpal Dhiman

    Amritpal DhimanPrije 7 dana

    I see this today when I am scrolling down and on second number goggle news that it is the one best out of three youTube fitness channel😌😲😲😲😲🔥🔥🔥

  52. D Anthony

    D AnthonyPrije 7 dana

    The question is that is this something that could actually earn everyday people abs. Great video!

  53. Rehan Ahmad

    Rehan AhmadPrije 8 dana

    Please make more follow along videos like this

  54. LeJerk LeJerk

    LeJerk LeJerkPrije 8 dana

    How many times a week should i do this exercise ?

  55. Branden Forestal

    Branden ForestalPrije 8 dana

    @LeJerk LeJerk no problems, and remember, Commit to the Lord whatever you do and all your plans will succeed - Proverbs 16:3

  56. LeJerk LeJerk

    LeJerk LeJerkPrije 8 dana

    @Branden Forestal thank you sir

  57. Branden Forestal

    Branden ForestalPrije 8 dana

    2-3 times a week

  58. Doge Scout

    Doge ScoutPrije 9 dana


  59. Nishchint Arya

    Nishchint AryaPrije 9 dana

    I can perform only 2 & 3

  60. Peter Ciesielski

    Peter CiesielskiPrije 9 dana

    10 minutes of happiness 🙂

  61. Daniel Guansing

    Daniel GuansingPrije 9 dana

    My neck's going to be ripped in no time.. (My posture is probably wrong.) 😬

  62. Ggdgfe Tfeff

    Ggdgfe TfeffPrije 10 dana

    Been using this and other vids that changed my life. I thank you

  63. Stefan Petriță

    Stefan PetrițăPrije 10 dana

    Song name at 8:00 pls?

  64. prateek behera

    prateek beheraPrije 10 dana

    This video was fresh as hell and felt on a whole new level of cleanness. I love this style

  65. Semih

    SemihPrije 11 dana

    How old are Jeff, he is not giving any clue?

  66. Semih

    SemihPrije 11 dana

    This format is awesome and more focused on the incident

  67. Semih

    SemihPrije 11 dana

    Finally i felt my abs after a while

  68. Linda Abraham

    Linda AbrahamPrije 11 dana

    You lost me on the first one. It would probably take me 6 weeks to do one.

  69. Skeezy GN

    Skeezy GNPrije 11 dana

    Some of these workouts I don't even know how to do

  70. Allo fnm

    Allo fnmPrije 11 dana

    thanks thanks Athlean x

  71. Thanos

    ThanosPrije 11 dana

    Awesome workout

  72. Jesus Christ

    Jesus ChristPrije 11 dana

    Do you have similar video, for everyday home back workout? Could be very useful. I really like the style of this video. I would like to see more of this kind of content. Just I wanted to thank you. You already helped a lot. ❤️🤍💚

  73. Paul McGee

    Paul McGeePrije 11 dana

    I felt like I'd gone a few rounds with a body puncher the day after this. Great workout, hits everything: upper abs, lower abs, obliques. Tough but effective

  74. MrBaltohusky

    MrBaltohuskyPrije 12 dana

    That was f#cking awesome!!!!! Definitely ur best abs vid yet

  75. Ben Garofano

    Ben GarofanoPrije 13 dana

    Does anyone have any tips on how to make the last one (corpse crunch) not hurt your neck because it kills mine

  76. xXToxic_VisionXx

    xXToxic_VisionXxPrije 10 dana

    This isn’t a tip but ima just tell you from my experience when I used to start working out that would happen all the time it’s because your neck isn’t used to it it hurts so bad at first but take it slow It’s like cramps but it’s like getting sore yk you’ll get better and it’ll start getting used to it

  77. Enrique Corro

    Enrique CorroPrije 13 dana

    Jeff’s programs are the best. “Beast” is my favorite.

  78. screaming tothevoid

    screaming tothevoidPrije 13 dana

    I love the new ab content only thing that would improve it in the future is giving a start bell. So you don't have to look at the phone the whole time.

  79. Клиент Фора

    Клиент ФораPrije 13 dana

    How many reps?

  80. 218mikehay

    218mikehayPrije 13 dana

    I like the top down camera angle of the agony on his face before he got up lol

  81. TestDoh TestDoh

    TestDoh TestDohPrije 14 dana

    I hope this will help me. Looks pretty intense.

  82. Carson Tronnes

    Carson TronnesPrije 14 dana

    How many times a week should I do this? Or just work abs in general?

  83. Good To Know!

    Good To Know!Prije 14 dana

    Outstanding!!! Time to rewind and repeat!

  84. Cane Corso Family

    Cane Corso FamilyPrije 14 dana

    Beast mode no one has anything on you bro your the real deal 💯👌

  85. Mookylaaa

    MookylaaaPrije 14 dana

    Keep em coming and keep on liking em 👍🏾



    I have seen lots of people having un symmetrical form of their abs why do they have that? Wat happen?

  87. Sayak Chattopadhyay

    Sayak ChattopadhyayPrije 14 dana

    Music name?

  88. crashpix

    crashpixPrije 15 dana

    Thanks for this vid! How many times per week should you include this routine?

  89. Robert Davis

    Robert DavisPrije 15 dana

    Just gave it a try, and I’m always amazed at the new stuff Jeff comes up with. Only thing that gave trouble were the frog V ups, but otherwise manageably difficult. I’ve been doing Jeff’s various abs routines most every day for the past several months so my core is in decent shape, for reference. This one felt a tad easier on the upper abdominals than others, but other good stuff 👍

  90. Green Glass Door Jigglypuff Cleffa

    Green Glass Door Jigglypuff CleffaPrije 15 dana

    I thought he was swearing at the beebs...it’s when there are 30 and 10 seconds left

  91. Alexander Medina O.

    Alexander Medina O.Prije 15 dana

    great vis!!

  92. Nancy Williams

    Nancy WilliamsPrije 15 dana

    Very tough! No matter I’m in good shape. Crying out loud I thought there’d be a rest. The first time I did it that was a really fucked horrible surprise . 10 minutes straight ffs 🤦‍♀️ thanks jeff that non warning ⛔️ waaa waa waaaa 😭 crying in pain

  93. Scrubs Mackenzie

    Scrubs MackenziePrije 15 dana

    Ive been doing this since he's uploaded it, im seeing insane results

  94. Jssuss S

    Jssuss SPrije 15 dana

    Just started doing this workout routine let yall know if i see results in a week or two

  95. Jssuss S

    Jssuss SPrije 9 dana

    @emma leugers not yet but i can define them a little more when flexing… first times doing it gave me extreme soreness

  96. emma leugers

    emma leugersPrije 9 dana

    have you seen any results?

  97. Eric Swanson

    Eric SwansonPrije 15 dana

    Needs more Jesse 😛

  98. Mr. Minister

    Mr. MinisterPrije 15 dana

    The music's dope tho

  99. LR

    LRPrije 15 dana

    Simply the best..

  100. snpr

    snprPrije 15 dana

    any1 know how many weeks you would have to do get abs using this , I can cut everything bad out of my diet if I have to get my goals

  101. St. Charles de Jesus

    St. Charles de JesusPrije 13 dana

    If you are already lean, you will see results in the first month easily

  102. Tyler Wise

    Tyler WisePrije 15 dana

    I hate you for this Jeff 🤣

  103. gigi tvaradze

    gigi tvaradzePrije 15 dana

    hello Jeff, Please answer, When to do abb workout to be more productive? A) workout > cardio > abb B) abb > workout > cardio C) workout > abb > cardio

  104. Noot Noot

    Noot NootPrije 15 dana

    Wanted to say thanks to Jeff; I went through an injury and a surgery, but your videos helped me train with bodyweight and return to the gym and weights!

  105. walkWithMe

    walkWithMePrije 16 dana

    Anyone tell the name of the music please

  106. walkWithMe

    walkWithMePrije 16 dana

    Hands down ultimate abs workout to go


    PSYCHOTIKILLJOYPrije 16 dana

    Probably the Best Walk-Off Ever

  108. Ryan Popovici

    Ryan PopoviciPrije 16 dana

    I don’t know how to do half of these workouts, idk if I’m doing them correctly because I don’t feel my abs burning and I can do like 100 of each of these

  109. sunrise enterprise

    sunrise enterprisePrije 16 dana

    My back or hips pops non stop during the side cycle. Any idea why that is?

  110. Matthew

    MatthewPrije 16 dana

    Love the new music

  111. MP3KSC

    MP3KSCPrije 16 dana

    Nice exercises and routine. My one complaint is that the constant beeping sound effect in the song messed with when I thought the exercise was over.

  112. Gary Nelson

    Gary NelsonPrije 17 dana


  113. Dibyendu

    DibyenduPrije 17 dana

    Your videos really helps

  114. Ankita shrivastav

    Ankita shrivastavPrije 17 dana


  115. Ankita shrivastav

    Ankita shrivastavPrije 17 dana

    👍👍👍best video ever

  116. Steph S

    Steph SPrije 17 dana

    ok can we get a playlist of the tracks played?