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 f

So, maybe you’ve been doing a lot of ab workouts. You’ve got your nutrition in a good place, but you still can’t see your abs. It might be because you’re just not loading your ab exercises enough. Today, I’m going to show you a weighted ab workout that you can use either a 5 lb plate for beginners, a 10 lb plate for intermediates, or a 25 lb plate for advanced that will help to develop your abs to make them stand at attention. All you’re going to need is just a little bit of space on the floor here in 9 [music] minutes.

Let’s do it. The first exercise up is this plate pass reverse crunch. And this one’s going to hit the lower abs with this bottom up movement. The weight is going to be pushed underneath your tailbone as you curl up, which requires a that you get enough of a lift on the tailbone [music] from the work of the lower abs and also that you can hold it up there long enough to accomplish the pass. The heavier the weight, the more friction as you try to push it across and the more stabilization needed.

You do this for 60 seconds. If needed, you can rest pause your way all the way through. Hey [music] hey [music] a ah >> [music] >> Hey [music] hey hey [music] a hey a Next is our bottomup rotation exercise called the hideaway twisting leg raise. So here what you do is take the plate and [music] engage the abs by lifting the shoulders up against the weight of gravity. Now the idea is the rest of the movement is what’s happening with the legs.

You want to get them lifted to the point where the toes disappear or hide away behind the plate. Once you lose sight of the toes, then you twist the torso at the bottom. Again, creating that bottom up rotation and intensifying the exercise. [music] 60 seconds. Once again here, [music] [music] [music] H [music] a [music] hey a hey a [music] a a.

[music] >> Here we take that rotation up to another level with the Russian twist and press. [music] And what I want you to focus on here is trying to keep the legs up off the ground the entire time, requiring a lot of core stability and balance as you do this. And as you get into the middle of the exercise, you’re reaching the plate up and overhead. [music] The higher that plate goes, the more that weight wants to actually try to pull you backwards, requiring again more intense contractions of the core. But again, the rotation itself here is what’s driving the effectiveness of this exercise.

Do it once again for 60 seconds [music] if you can. >> [music] >> Ah, [music] hey.

[music] H [music] [music] hey, [music] hey, [music] hey, hey, hey. >> [music] >> more than halfway through, but we still got some work to do. And this one is our mid-range exercise [music] called the plate drag. And here is just a standard plank, but we like to make it always more difficult. You have to drag that plate alternately across your body.

Every time you have to reach up and pull, you’re in one less point of contact on the ground. So only one forearm and two feet rather than all four from a plank. This makes it more difficult, more challenging in rotational stability and also having to once again overcome the friction of that plate on the floor makes this pretty demanding. 60 seconds once again [music] [music] [music] hey >> [music] >> Ah, hey. [music] [music] >> [music] [music] [music] >> So, if you ever lost a pet, you know how agonizing that can be.

And also, you probably heard about the Rainbow Bridge. Well, we’re bringing the rainbow bridge and all that agony here into the exercise as you’re basically making this big rainbow shaped arc with the shoulders up off the floor. This is our top down rotation move. [music] It’s pretty simple. You’re just alternately wiping the plate essentially left to right and right to left, but reaching up in the middle there and also making sure to keep those shoulders off for the entire duration of the exercise.

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[music] >> [music] >> And here, finally, we have the upper circle crunch, which is a little bit more of a top down focus. Though, there still is some rotation going on here. What I want you to do is think about making [music] big clockwise circles here off the ground. Always, again, getting the shoulder blades cleared completely off the ground. And at the halfway point, 30 seconds in, you want to switch the direction and go back in the opposite direction for the remaining 30 seconds.

Big circles again, trying to clear those shoulders and get that plate as high as you can towards the ceiling in the middle. [music] [music] >> [music] [music] >> ah [music] a >> [music] >> a [music] [music] a [music] >> [music] >> Congratulations, you made it. But again, that’s only for today. The key is consistency. Come back and do this workout each day if you can.

The more you do it, the more you’ll build those abs up. If you’re looking for a step-by-step meal plan to help you on the nutrition side of things, you can head to athletext. com. If you’re looking for more ab workouts, you can try this 7-inute workout if 9 minutes is too much for you. Or you can get help with that meal plan with a free video I put up over here.

Guys, head to athletext. com. meal plans, supplements, everything you need. And if you haven’t done so, guys, make sure you click subscribe and turn on notifications so you never miss a video when we pull one out. Give it a shot.

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