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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. One thing that drives me nuts is when I ask
somebody how long they’d spend doing their abs and their response is anything more than
10 minutes. Because if you’re spending that much time
doing your abs you’re not training them right. If you trade in some of that excess repetition
for more intensity, you’ll not only get a better ab workout, but you’ll be done quicker. I want to show to you today exactly how we
can do that, by actually getting down on the floor and doing the workout with you real
time. This one ain’t easy. Again, seven minutes is all it’s going to
take, but it’s going to be difficult. I want to see if you can hang with me while
we do this. When we do them we’re actually breaking out
our six-pack promise, which we include with all of our ATHLEANX training systems, and
it gives you an ability to shuffle an ab workout just like that, and produce a workout that’s
new and different every, single day that follows our progression of how we like to train abs. We like to start with the bottom of movements,
we like to include bottom up rotation, we go mid-range, we got top-down rotation; so
we’re hitting all the major functions of the abs. We’re including the obliques as well, but
we can actually do it and follow it right here on our phone, too. So that being said, what does a workout look
like? Come look over my shoulder while I show you. The first thing that we have here is our figure
8. The figure 8 is a workout that is starting
with that bottom rotation; that bottom up movement, and rotation as well. We move to a leg-straight windshield wiper
for 60 seconds. No rest in between these exercises. Again, now more bottom-up rotation. Then we go to twisting pistons. Now we’re working more mid-range. We’ve got the bottom work, and we’ve got the
top stabilizing, we’ve got a mid-range movement. We finally get a 30 seconds rest period, thank
God. We come out of that with our starfish crunch
for 30 seconds. Now again, we’re kind of doing a top-down
rotation, okay? Going through that we move into our tuck plank,
on the same side for 60 seconds. That looks like this. We’re going to finish with our top-down movement
here. Our upper circle crunch, 60 seconds clockwise,
60 seconds counter-clockwise. Why? Because when we have the least amount of energy,
these are going to be the easiest movements to perform, but at this point in the game
it’s still going to be difficult. So let’s get going. We start the thing running. We’ve got audio coach here. She’s going to hopefully motivate us. We start the figure 8. Point our toes to the left when we go that
way. Point our toes to the right here. But you can see this is a bottom up movement,
working the lower abs. This is the best angle to pull form this position. Of course, we’ve got our rotation going as
well. A little extra, extra. We’re getting a little bottom up rotation
at the same time that we’re doing the bottom up movement. Now we’re doing this 60 seconds. She gives us the cue for 30 seconds left. That means don’t quit. Remember, just 7 minutes. Last 10 seconds. Leg straight, windshield wipers. 2, and 1. Drop them down, legs straight, pull them up. Down, pull them back to the center. So what we’re doing is, we’re not just trying
to work our hips and casually let our legs fall left and right like this. What we want to do is, let them drop down,
and then pull them back to the center by tightening your core. See, you don’t even have to actually do
anything but tighten, which brings them back to center again. 30 seconds left. It’s good because this movement actually teaches
us how the core can stabilize peripheral movement, right? If the legs are moving, and I tighten the
core they centralize everything, which is going to make us more stable, and balanced. That’s what happens when we’re on our feet
and we perform regular lifts. The core is essential to all of that. I think she said 10 seconds, or at least I
hope she did. 60 seconds of twisting pistons. Right here. Hop in. Come on, baby! Oh, there we are. Waiting for that 30 second count. So now, tell me how you’re going to do this
for 30 minutes for those that train their abs 30 minutes at a time. My favorite exercise. 30 seconds of rest. That tells us what’s up next. The starfish crunch. Oh, man. This one’s tough. Top down rotation and obliques, too. Because of the rotation that we have. Rest it up. It’s coming quick. Arms out, legs out, 30 seconds. Rotate. Down, up, rotate. 10 seconds. Tuck planks, same side. Tuck this side, tuck this side. So you’re going for stability here, too. You guys that know that I hate regular, static
planks. These are a lot more challenging, therefore
you get more out of them. 30 seconds. Closing in on the five minute mark, too. 10 seconds. There’s those upper, circle crunches. Up, and circle all the way down. Shoulder blades off, up, both shoulder blades
off, down, this shoulder blade off, and around. So if you focus on what your shoulder blades
are doing. These get hard. All right, if that wasn’t hard enough, now
you’ve got to lean this way. Hang in there. It’s the last one. If it wasn’t working it wouldn’t’ burn. So don’t get distracted by how you feel. Just focus on finishing this thing out. 30 seconds. 10 seconds. Oh, man. Oh, boy. I got congratulations, and everything. Guys, look, I’m falling apart. Every piece of me is falling apart. The key point here is, you do not need to
spend a long time training your abs. But consistent ab training is key and carrying
it out with the right eating is going to help you to see these things 365 days a year. The ATHLEANX program is about simplifying
the process, not getting distracted by spending a lot of time doing a lot of things that you
don’t need to do. I want to make sure you get the results you
need to get, but quickly, and following a scientific approach as always. If you’re looking for these workouts and you
want to follow them yourself, day by day; they’re included in our ATHLEANX training
systems over at ATHLEANX.com. Meal plans as well, everything is included. Let me know if you were able to hang with
me for the 7 minutes of torture. I’d love to hear it. And of course, even if you didn’t, feel
free to leave your swears and curses down below. All right, guys. I’ll see you back here again soon. Later.

100 thoughts on “7 Minute Ab Workout (6 PACK PROMISE!)

  1. You heard of this thing, the 7-Minute Abs?
     Yeah, sure, 7-Minute Abs. Yeah, the excercise video.
    Yeah, this is going to blow that right out of the water. Listen to this: 6… Minute… Abs.
    Right. Yes. OK, all right. I see where you're going.
    Think about it. You walk into a video store, you see 7-Minute Abs sittin' there, there's 6-Minute Abs right beside it. Which one are you gonna get? I would go for the 6.
    Bingo, man, bingo. 6-Minute Abs. And we guarantee just as good a workout as the 7-minute folk.
    You guarantee it? That's – how do you do that?
    If you're not happy with the first 6 minutes, we're gonna send you the extra minute free. You see? That's it. That's our motto. That's where we're comin' from. That's from "A" to "B".

  2. My abs would like to thank Jeff at Athlean-X on YouTube, all my supplements from Youngevity, a Bulletproof keto diet and my racetam stack.

  3. I've been doing this maybe on average once a week for 2 years and that aswell with going to the gym doing other non core focussing exercises has given me a six pack. Thanks Jeff!

  4. Jeff, important question‼️ Should I do other workouts every day that I do this, how consistently should I do this workout?

  5. Underestimating these 7 minutes may just be the last thing you do. It is tough as nails and well worth it.

  6. Jeff..im a 44 year old man with a love of beer and crap food…but even without cutting out that crap..my posture is improving and im starting to 'look' good.
    Like you said..I'm now looking to improve on these changes to look even better (posture made such a difference).. keep the videos coming..and the links to remind of how to do the bits I'd forgotten about (like this one).
    Its All Good

  7. the app is amazing. Please replace the audio coach with your voice though. Your voice triggers something inside the white muscle fibers that makes me not want to stop.

  8. My internet is terrible right now, and the video was buffering in the middle of a brake. Does that count as cheating?

  9. ☠️☠️ I didn't know my stomach muscles could ever burn that much!☠️☠️ Definitely doing this again and again until I see some nice definition 😎

  10. Hey how many days a week should I do this? Do abs need days off too?

    Edit: I figured out I could do it everyday. My first time doing it I feel like my form wasn’t that good but I definitely feel it. Super difficult, hopefully I’ll do better tomorrow

    Day 2: this shits brutal but it feels so good when you complete it

    Day 3: brother walked in on me doing it (pretty embarrassing) but i think i can see some definition in my abs even though i’m only 3 days in
    Day 4: hardest it’s been for me yet…best part is when he says congratulations in the end.

    Day 5: just realized i was doing star fish crunches wrong. this was extra difficult today.

    Day 6: well…couldn’t do it today. ran 8 miles though. was too tired from work. next time i’ll do it before i run

    Day 7: completed it. couldn’t keep up on the twisting pistons. but i am happy with the results after only 7 days. if i keep this up for a couple months i’ll definitely have a nice 6 pack.

    Day 8: did good. man those star fish crunches are hard af

    Day 9: did it with a friend. helped ignore the pain

    Day 10: god damn twisting pistons are so hard man

    Day 11: did a lot better than yesterday that’s for damn sure

    Day 12: did it boysssss

    Day 13: another fun ab workout with jeff complete

    Day 14: 2 weeks complete. i like what i’m seeing already. i won’t stop anytime soon

    Day 15: i hate twisting pistons still

    Day 16: easy felt good

    Day 17: did it at NIGHT. felt good again

    Day 18: i actually enjoy circle crunches a lot

    Day 19: i can’t be the only that loses balance on the tuck planks

    Day 20: it burns but it feels good

    Day 21: completed. bye now i know everything jeff’s going to say in the video

    Day 22: did it in the middle of the day for a change

    Day 23: still got some fat covering the abs but getting better
    Day 24: really felt it on those tuck planks

    Day 25: easy win

    Day 26: did it on a yoga mat and had an easier time doing twisting pistons cause i wasn’t slipping like i do on the carpet

    Day 27: the music is getting to me…

  11. been doing this workout since last year. this is the only ab workout i trust. love the burn and love you jeff altho my abs are only slightly outlined but imma keep at it ❤❤

  12. I switch between this workout and the other AX abs every second day and I’m doing this for a brutal 18 week plan. Alright gotta work my chest now

  13. Well i'm going to see how this works out with me with my current nutrient's i'm getting.
    15 years old and 117 pounds.

    Day 1: Ab workout was okay, I did felt like I did improper form on the twisted pistons and a bit on the first exercise , need work a bit on balancing.

    Breakfast had some frozen noodles with frozen vegetables,
    Lunch was 2 and a half chicken breast covered in panko crumbs, beets, and a little bit of white rice which I removed for 2 of the chicken breasts.
    And dinner was a squash that covered 3/4 of my plate, 8 chicken wings (took the skin off of 7) and a little bit white rice. And a whoopin small brownie I hadn't ate brownies for a while, kind of uh got carried away.

    Day 2: Same old thing, still a bit unbalance and a bit more tired than yesterday. Did some bike riding though for around 40 minutes, nothing intense.

    Breakfast: Plate of pasta, sour cream, sausages, and cheese
    Lunch: Pork and shrimp with black pepper, white rice, and Okra, didn't felt very hungry.
    *Dinner: * 18 fish sticks, but only ate 4 with the bread crumbs, some mash potatoes, and some yellow beans

    Day 3: Was a little less tired, those twisting pistons though, almost forgot about it and had to do it at night. I did a messy Bicep workout
    Breakfast: Had half a cup of muesli with water and 2 tortillas with one egg and thin slices of spam
    Lunch: Just 2 chicken breasts sandwiches (100% whole wheat) with some lettuce, tomatoes, radish, carrot slices and some zucchini with onions.
    Dinner: okay I must confess that I kind of ate some Mcdonald's 2 mc chickens and 1 cheeseburger. But on the bright side I took off the mayo on both McChickens and then replaced the buns with 100% whole wheat bread for 1 McChicken.

    Day 4: Kind of lost discipline on working out the abs, so I missed one day, did a kind of mini chest workout nothing too serious . (will get into more detail later)
    Breakfast: Muesli, no milk though, not trying to get an outbreak. But I did kind of mess up by eating a bowl of ramen noodles, with tuna and lettuce.
    Lunch: Didn't eat lunch.
    Dinner: 2 burritos with chicken, pepper, and onions, lettuce, and tomatoes another burrito with taco meat, lettuce, tomato and finally one taco. with taco meat, and a small piece of brownie.

    Day 5: Did this one at night I feel like the left side of my abdominal muscle contract more than my left side. Everything on my right side is stronger though. Twisting pistons were easier today too.
    Breakfast: Even more Museli
    Lunch/Brunch: Ate 2 and 1/4 plates of pasta with meatballs and tomato sauce.
    Dinner: Around 7-8 chicken wings, only ate one with skin, 1 1/2 sweet potatoes, cauliflower, and a little bit of rice.

    Day 6: I noticed that my stomach was less bloated than before, but that could just be from the nutrition. Balancing has improved by a bit but still feel like i'm doing improper form there and here.
    Breakfast: Some more muesli, this stuff tastes a lot better than the plain oatmeal I've been having, it's not even instant either. Able to make breakfast quick while being lazy.
    Lunch: 2 chicken bowls of soup, one with pasta another with noodles. Had carrots and some radish's.
    Dinner: One whole fish (not too big, medium size) some white rice and lots of boiled cabbage.

    Day 7: Forgot to do it or just didn't felt like doing it, usually i'm doing these things in the night. Did a bicep workout, nothing too intense.
    Breakfast: More muesli
    Lunch: Pretty big bowl of pasta with tomato sauce and 3 meatballs. Also had 1/4 of a banana muffin.
    Dinner: 2 small hoagies of roasted chicken, 1 dark meat, 1 white meat, with dill pickles, lettuce, and tomatoes. Then another sandwich, dark meat and white meat that's 100% whole wheat bread with the same condiments before.

    Day 8: Felt pretty tired on this one, but I felt like i'm doing correct form a lot more often than before. So far I noticed that i'm a less bloated and a teeny tiny bit of toning but nothing much. Or I could be tired from the sprinting I was doing, around 23 minutes of sprinting and running and 7 minutes of walking Mainly I think it's because of my nutrition, i'm trying to gain a bit of muscle while being tone.

    Breakfast: Muesli, but I decided to add like 4 pecans in there for some extra protien.
    Lunch: Quarter of spaghetti squash , and half of another slice of squash (pretty big one) Now I messed up on this one by eating deli meat, I had; a small hoagie turkey breast sandwich, and another half of a medium size turkey breast sandwich with a hoagie, and then another 100% whole wheat sandwich. I love sandwiches.
    Dinner: Did a bit better, had some white rice, two slices of whole wheat bread, half a medium size porkchop, and 2 chicken breasts with a bit of sugar beets.

    Day 9: I was able to put a bit more effort in the ab workout, and do it a bit faster while preparing proper form, also feel much more stabilized than day one. Didn't do any exercise today other than walking for like 20 minutes. I also found out I rug burned some of my elbows while doing this. My stomach also isn't sticking out. While i'm seeing my abs getting stronger every day I also found out that my ance is getting a little bit worse and started to get a couple more pimples. I think I should calm down with the carbs and I really hadn't been eating vegetables rich in Vitamin A.

    But something really surprising found is around my abdominal region they were starting to have a V shape. Sadly they weren't even and you could tell the difference from them. I didn't expect to get this V shape with the current nutrition i'm eating.

    Breakfast: 3/4 cup Museli with like 5 pecans, wish they had a bit more flavor.
    Lunch: One chicken patty, took half the breading off and had some lettuce, tomatoes, pickles and ketchup (no bread) took off half the bread crumbs
    Another chicken patty sandwich with 100% whole wheat bread, same condiments as up.
    -2 chicken pattys in one sandwich, took half the crumbs off on each same condiments as before.
    Some more yellow beans
    Dinner: A burrito with taco meat, tomatoes, onions, and lettuce
    -3 tacos with taco meat (ground up beef) with tomatoes onions and lettuce
    1 taco with no meat and just veggies.

    Day 10: wheeze, this exercise felt a bit harder than before, but I did do a tricep workout and put more effort than before. The V shape was wasn't as noticeable as before but that's just because I ate like a whole can of spam and a bunch of carbs.
    Did skullcrushers, 6,8,10,12 reps with 10 pound dumbell (did it with two hands)
    Some dips 5,7,9,11 reps.
    Close hand bench press 36.3 pounds (only weights, yeah it's not really much 🙁 )
    And then 100 diamond push ups, 30, and then 5 sets of 10, and the rest were 6's , 3's and 2's. I would usually only do 45, but I watched some motivational videos and t
    that helped me discipline myself by a lot. This was all in around 10-15 minutes though,

    Breakfast: Oatmeal, with crasians, and pecans
    Lunch:Around 8 chicken wings, ate the skin on 2 of em, and took out the rest, didn't eat any veggies and had a bit of white rice. And half a chocolate muffin, got kind of sick after eating it and never want to eat a chocolate muffin again.
    Dinner: Big mistake, ate spam, with white rice, wrapped in seaweed, had like a whole can.

    Day 12: Less tired at the twisting pistons. I used to have 2 stomach lines when i'm sitting and now I only have 1 and it's not very noticeable.
    Did a chest workout, 36.3 pounds benchpress, 10,12,18
    Incline dips: 5,7,9,11
    Some incline dumbell thingy: 6,8,10,12 , 10 pounds
    Push ups, 30, 10, then kept on going till I reached around 70, 6, 8's and 5's and another 10 at the end.

    Breakfast: Museli
    Lunch: Fried chicken wings, took the skin out of all of them but 1 though, ate like 7, Zucchini with onions, and a little bit of white rice
    Dinner: Shrimp covered in Panko crumbs, yellow beans, and a little bit of white rice.

    Day 13: Skipped the ab workout, I woke up very hungry with my stomach feeling pretty. uncomfortable. I had no appetite and trying to eat made me feel even a bit more sicker. Man, I didn't even want to eat fast food or any pizza.

    Breakfast: Just water
    Lunch: 1 1/4 burrito with eggs and ham
    Dinner: Some type of rib looking thing but the meat was a lot thicker and a lot less fat. Ate 2 of those and 3 chicken wings, took the skin off 2. Had some white rice and cauliflower.

    Day 14: Stomach isn't sticking out as much, still have the V shape.

    Day 16: Okay I know I've hadn't been writing but I still been doing these ab exercises, ran like 2.5 miles today. Sprinted a bit for like 20 seconds straight, twice just to give some detail. I decided that i'm going stop writing in this till day 30 and give some results. Also I have no stomach lines even when sitting down. Still got a lot of work to get some abs though.

  14. Ive been doing this routine for weeks. It has not gotten easier😂😂 but it definitely has paid off. Thanks Jeff

  15. I can’t do this at the rate Jeff does it I have to take breaks n stuff in between, but how do I know I’m doing this at the right intensity?

  16. Been using this app a while now and there's some great workouts on it I even paid for the dumbbell workouts as well

  17. Been following his abs workouts for months but was never consistent, but I’ve been on it for a week now, abs are definitely getting stronger, visible too theres still a layer of fat stopping me from that shredded look lol.

  18. I just tried doing two of these back-to-back and I had to have like a 15 minute period of rest because of how MFERN HARD THIS WORK OUT IS 🥵🥵🥵🥵🥵🥵🥵🥵🥵💓💓💓💓💓💓💓💓💯💯💯💯💯💯🤘🏽🤘🏽🤘🏽🤘🏽🤘🏽🤘🏽🤘🏽

  19. Such a great workout! I tried this consistently for 3 weeks straight and noticed significant results! Keep up the good work!

  20. Awesome. Thank you man. I do these follow alongs every morning when i wake up. Makes a huge difference in my core streangth. Im really gratefull for this.

  21. Done this for 3 months now. Every second day for that 1-day rest and putting more focus to my diet. I went from 89 kg to 78 kg and reached 12% body fat at this moment. This workout changed my whole routine and even made me improve my weightened workout significantly!
    Thank you Jeff!

  22. Almost two months doing the workout 6 times per week – began on July 1st (although I replaced two exercises so that I can complete the workout). Abs definitely stronger (although the fat is also definitely in place)! can't fight age or hormones… Oh well.

  23. Been doing it over a bit over a month and a half and I can do the figure 8’s for 50 seconds (barely 25 when I first started) and I’ve also improved on the others but that’s the one I’ve made the most progress on. Perfect workout to get me sweating and my heart beat high before I jump rope

  24. I fell behind on the starfish crunches, but with great difficulty was able to do the rest pretty well. But burns like hell.

  25. The problem here is: If it is difficult for Jeff, how is the average Joe completing this workout?
    Are we supposed to decrease the times? Or add additional breaks?

  26. I have been doing this for 3 weeks i started seeing some obliques:) guys the only way to be consistent with ab exercises is to start doing this everyday.What i mean is push yourself to do first exercise figure 8.So once you start it trust me you will do the full 6 minutes.The key is to start it.Dont be lazy camon do it noww!

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