8-Minute Abs: At-Home Workout for a Flat Stomach | 8fit (2024)

Ever wondered why ab workouts have a place in most exercise routines? Yes, they might give you that flat tummy you’re after, but mostly: it’s because they’re vital in keeping your core strong, ready to support the rest of your body.

The core consists of your abs, lower black and obliques, which are used in most movements we make. It increases the endurance of your muscles and improves back health, so you can go about your day with better posture and minimal back pain. So it’s important to treat it with the care and attention it deserves.

This is where our coaches come in! She’s come up with a quick 8-minute ab workout that’s super easy to follow and doesn’t require any equipment. If you’re just starting out, you can use it as a stand-alone workout, but we would generally recommend it as an add-on to your regular routine.

8-Minute Abs: At-Home Workout for a Flat Stomach | 8fit (1)

Tips for a flat stomach

If you’re looking to really define your midsection, but still carry a bit of excess weight, you’ll need to change your tactic slightly. Start by focusing on bigger muscle groups to burn more calories and in turn, fat. Begin with glutes, quads, back and chest, as this will lead to a higher expenditure of energy, which will, in turn, lead to increased fat loss. If you’re looking for exercises that burn calories, try total body strength training or HIIT routines, combined with the appropriate nutrition. And once you’ve achieved your desired approximate figure, you can home in on the area you want to sculpt.

To be truly healthy and fit, you need to focus on your entire body, not just one piece at a time. Connect every piece of the puzzle by favoring body health, strength, and flexibility, and the aesthetics will simply follow.

8-minute ab workout

Before you begin your 8-minute ab workout, we recommend that you warm up sufficiently so you’re ready for more intense conditioning with this workout. If you’re looking for inspiration, check out these warm up ideas.

The embedded content cannot be displayed until consent to the required cookies is allowed.

Set 1(3 Exercises)

Perform the set twice, with a 30-second break in between

Toe Taps

Directions:

  1. Lie on your back with your arms alongside your hips. Bend your knees 90-degrees and hold them both just above your hips, feet in the air.

  2. Lift your shoulders off the floor to engage your abs and press your lower back into the floor. Keeping your left knee above your hip, move your right leg to tap 3 times on the ground with your toes – once close to you, once a bit further and once the furthest you possibly can without "ungluing" your back from the floor.

  3. Return the leg to the start and repeat the first 8 reps with alternating legs.

  4. Finish by repeating the same exercise, but with both legs together.

Reps:

  • Perform 8 reps alternating single legs, then 8 reps with both legs together.

  • 1 rep = 3 toe-taps with one leg.

Tips:

  • Keep your head down for the entire duration of the exercise.

  • The further your legs are from your core, the tougher it is to keep your lower back to the floor, so it wakes up the lower part of abs and works the whole length of the core (which gives you that six-pack effect).

  • If you feel pain in your back, lower your legs only as far as you can without aggravation – you don't have to touch the floor to experience benefits.

Plank Around the World

Directions:

  1. Start in a plank position on your forearms.

  2. Without dropping your hips, reach one arm out and tap ahead of you, then reach out with your other arm, and tap ahead of you.

  3. Continue by reaching out to the side with one leg and tapping the ground with your toes, and follow by reaching to the other side with your other leg and tapping the ground with your toes.

Reps:

  • Perform 4 reps.

  • 1 rep = 4 taps (2 hands + 2 toes).

Tips:

  • Keep your hips elevated at all times.

  • Keep your core engaged at all times, so that it doesn’t move while you lift your limbs off the ground.

Dead Bug

Directions:

  1. Lie on your back, with your knees bent at a 90-degree angle above your hips, so that your calves are parallel to the floor.

  2. Your arms are straight above your shoulder, extended toward the ceiling.

  3. Tense your abs so that your body lays flat on the floor, then while you stretch one leg out, stretch the opposite arm out above your head, then return to the center.

  4. Repeat with the other side.

Reps:

  • Perform 8 reps.

  • 1 rep = the exercise on one side.

Tips:

  • Keep your midsection tight so you’re in control of your abs – your back shouldn’t arch.

  • If it’s a level too high for you, simply focus on the lower half of your body. Incorporate your upper body when you feel stronger

Set 2 (2 exercises)

Side Plank (Toe Touch -- Right Leg on Top)

Directions:

  1. Lie in a side plank position, with one arm firmly pressed into the ground.

  2. Stretch your other arm over your head so that it is in line with your body.

  3. Use your stretched arm to reach for your upper leg, ahead of you, while your leg simultaneously reaches for your hand.

  4. Go back to your initial position

Reps:

  • Perform 8 reps.

  • 1 rep = the exercise on one side.

Tips:

  • Keep your hips elevated at all times.

  • Make sure to keep your leg straight throughout the exercise.

  • Keep your core engaged.

Mountain Climbers (Knee to Elbow)

Directions:

  1. Start in a pushup position.

  2. Pull one knee toward your elbow on the same side, then while you lower back down, quickly switch and pull the other knee in toward your other elbow. This should look like a running motion.

  3. Perform the exercise as fast as you can.

Reps:

  • Perform 16 reps.

  • 1 rep = the exercise on one side.

Tips:

  • Keep your neck long

  • Keep your shoulders back and down away from ears

  • Breathe steadily and slowly

Side Plank (Toe Touch -- Left Leg on Top)

Directions:

  1. Lie in a side plank position, with one arm firmly pressed into the ground.

  2. Stretch your other arm over your head so that it is in line with your body.

  3. Use your stretched arm to reach for your upper leg, ahead of you, while your leg simultaneously reaches for your hand.

  4. Go back to your initial position.

Reps:

  • Perform 8 reps.

  • 1 rep = the exercise on one side.

Tips:

  • Keep your hips elevated at all times.

  • Make sure to keep your leg straight throughout the exercise.

  • Keep your core engaged

Once you’re done with the second round of the second set, your 8-minute ab workout is done!

If you’re looking for a cool down, try the yoga cobra pose – it will stretch your body, ease the burning sensation in the abs, and complete this quick workout. And if you’re looking for more exercises like in this 8-minute ab workout, then be sure to sign up for 8fit.

8-Minute Abs: At-Home Workout for a Flat Stomach | 8fit (2024)

FAQs

8-Minute Abs: At-Home Workout for a Flat Stomach | 8fit? ›

Even if you focus on each area of your abdominals separately, you will still be able to achieve a satisfactory workout in just 8 minutes a day. While just 8 minutes a day may be enough time to put into exercising your abs, it won't be enough to show a six pack.

Does 8 minutes abs really work? ›

Even if you focus on each area of your abdominals separately, you will still be able to achieve a satisfactory workout in just 8 minutes a day. While just 8 minutes a day may be enough time to put into exercising your abs, it won't be enough to show a six pack.

Will working my abs flatten my stomach? ›

Unfortunately, ab workouts alone won't give you a flat stomach. In fact, you can't target where you want to burn fat. You have to work on burning fat overall. To burn fat, you need to raise your heart rate and body temperature through medium- or high-intensity exercises, depending on your fitness level.

How to tone your stomach in 2 weeks? ›

Diet strategies for losing belly fat
  1. Reduce calories (but not too much) ...
  2. Limit your sugar intake. ...
  3. Limit your intake of refined carbs.
  4. Eat more fiber, especially soluble fiber. ...
  5. Increase your consumption of probiotics. ...
  6. Eat more protein. ...
  7. Add eggs to your diet. ...
  8. Eat fatty fish each week or take fish oil.

How can I get a flat stomach in 7 days at home? ›

Things You Should Know
  1. Do cardio exercises, like running, swimming, or jogging throughout the week.
  2. Target your ab muscles with exercises like crunches and planks.
  3. Eat small meals every 2 to 3 hours to stay full for longer.
  4. Reduce bloating with potassium-rich foods, like mangoes, cantaloupe, and papaya.

Can you get abs in 2 weeks? ›

Can I really get abs in two weeks? It depends on a number of factors. The leaner you start out this challenge the higher the chances you'll be able to see strong definition in the ab area. Most people won't get the shredded defined abs look in 2 weeks, but this does not mean you won't develop your ab muscles.

How many calories do you burn doing 8 minute abs? ›

This workout burns from 5 calories per minute on the low end up to 10 calories per minute on the high end giving you a total burn of 40 to 80 calories in just 8 minutes.

Can a flabby belly be toned? ›

Some exercises that can help include planks, bicycle crunches, and burpees. Other techniques for reducing belly fat include reducing the calorie intake, staying hydrated, and improving sleep hygiene. Many factors can affect how long desired weight loss takes.

Do ab workouts get rid of belly pooch? ›

Evidence shows that you can't lose belly fat by exercising your abs alone. For total-body fat loss, use a combination of aerobic exercise and resistance training, such as lifting weights.

How to flatten your tummy? ›

If you want a flatter stomach, then try these different tips to find the solutions that work best for your body type:
  1. Eat Six Small Meals Each Day. ...
  2. Stay Hydrated. ...
  3. Consider Your Macros. ...
  4. Choose the Right Carbohydrates. ...
  5. Increase Fiber Intake. ...
  6. Eat More Lean Protein. ...
  7. Use Quality Fats. ...
  8. Stay Away from High-Calorie Drinks.
Mar 27, 2023

What is a flat tummy walk? ›

A “flat tummy walk” is a type of exercise that is intended to help tone and strengthen the. abdominal muscles, leading to a flatter stomach. This type of exercise typically involves engaging the core muscles and walking at a brisk pace. It can be done indoors or outdoors and doesn't require any equipment.

What to drink to lose belly fat? ›

Here are five drinks that, when combined with a healthy diet and regular exercise, may help you achieve your goal of losing belly fat:
  • Cucumber and mint infused water. ...
  • Ginger tea. ...
  • Green tea. ...
  • Lemon water. ...
  • Apple cider vinegar (ACV) drink.
Apr 4, 2024

What to drink for a flat tummy? ›

  • Mar 29, 2023. Detox drinks and juices to lose belly fat. ...
  • Beetroot juice. Whole beets are low in calories and high in fibre, which can support regularity, slow stomach emptying, and prolong satiety to support weight management. ...
  • Carrot juice. ...
  • Celery juice. ...
  • Cinnamon water. ...
  • Fennel water. ...
  • Ginger water. ...
  • Green vegetable juice.
Mar 29, 2023

What burns the most belly fat? ›

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

How to tighten your tummy? ›

Workout Overview
  1. Side plank with twist.
  2. Heel grabber waist exercise.
  3. Jack knife.
  4. V-ups and knee hug.
  5. Triangle crunch core movement.
  6. Bicycle crunch.
Dec 3, 2023

Will a 10 minute ab workout do anything? ›

There's a reason there are so many 10-minute abs workouts out there: You can get in a really good abs workout in just 10 minutes. It might not seem like a sufficient length of time, but if you've ever done a short but intense abs workout, you know that it is. (Even an abs workout as short as 4 minutes can be killer.)

Are 8 pack abs real? ›

This number is determined by genetics. Around 60% of the population is born with three tendinous intersections, which means most people would sport six-pack abs if they worked at it, according to multiple studies. Approximately 20% instead have four of these intersections, which make up eight distinctive abs.

How many minutes of ab workout is effective? ›

How often should you train the abs? You can train the abs 5-6 times per week or even daily. Ab workouts should be short at about 10 minutes or less. The abdominal muscles are involved in all the everyday movements we perform, so unlike the other muscle groups, abs can be trained with a much greater frequency.

Is a 7 minute ab workout enough? ›

Though short, you can get in a good workout if you give it your all and maintain a high intensity the entire time. For best results, I recommend repeating the workout 2–3 times. But, if you have specific performance goals or are an experienced exerciser, you may not benefit much from the 7-minute workout.

References

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Edmund Hettinger DC

Last Updated:

Views: 6311

Rating: 4.8 / 5 (78 voted)

Reviews: 93% of readers found this page helpful

Author information

Name: Edmund Hettinger DC

Birthday: 1994-08-17

Address: 2033 Gerhold Pine, Port Jocelyn, VA 12101-5654

Phone: +8524399971620

Job: Central Manufacturing Supervisor

Hobby: Jogging, Metalworking, Tai chi, Shopping, Puzzles, Rock climbing, Crocheting

Introduction: My name is Edmund Hettinger DC, I am a adventurous, colorful, gifted, determined, precious, open, colorful person who loves writing and wants to share my knowledge and understanding with you.