20 Min Abs Workout (Lower Abs, Upper Abs + Obliques) TOTAL CORE/AB Routine

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No equipment needed for this 20 minute abs workout. This total core workout targets the lower abs, upper abs, obliques and will rock your entire core.

This is a NO REPEATS ab workout where each exercise is performed for 30 seconds followed by a short 10 second rest. This is a slow paced ab routine making it great for strengthening your core. Really concentrate on keeping your lower back flat on mat and core braced throughout the entire ab workout.

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*SCROLL FOR WORKOUT DETAILS*

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⏱️ Duration: 20 Minutes
🏋️♂️ Equipment: Just a mat
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
⏱️ Intervals: 30 Seconds Work, 10 Seconds Rest

The exercises for this 20 min ab workout are listed below:

0:20 - Flutter Kicks
1:00 - Lower Leg Raises
1:40 - Extended Leg Abductions
2:20 - Tuck to Hip Lifts
3:00 - Frog Crunches
3:40 - Prayer Crunches
4:20 - Hollow Hold
5:00 - Cross Crunches
5:40 - Side Tuck, Raise and Leg Lower Right
6:20 - Side Plank Hip Dips - Pause at the top Right
7:00 - Side Tuck, Raise and Leg Lower Left
7:40 - Side Plank Hip Dips - Pause at the top Left
8:20 - Side to Side Extensions
9:00 - Reverse Crunches
9:40 - Open + Close Leg Circles
10:20 - Diagonal Leg Lowers
11:00 - Sitting Cross Crunches
11:40 - V Up Crunch/Tuck
12:20 - Eagle Crunches
13:00 - Tabletop Crunch Pulses
13:40 - Kneeling Side Crunch Right
14:20 - Plank Knee Drive to Spider Climber Right
15:00 - Kneeling Side Crunch Left
15:40 - Plank Knee Drive to Spider Climber Left

Plank Finisher - 60 Sec Hold, 10 Sec Rest
16:20 - Plank March Alternating
17:30 - Plank Step Outs Alternating
18:40 - Plank Hold

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TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

[TIFFxDAN]

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[avilevy]

Big help that it shows the next exercise with its name during the rest period

[lcbizzy]

The last 3 exercises be burning on my arms more than my abs

[QuietCrow]

I love that there's so many exercises i've never tried in conjunction or are just outright new to me. definitely adding to my routine fasho.

[freestyletrainer]

The most perfect abs workout I've ever found on youtube. Thank you so much 🙏

[megancowman]

Dan, I am a bodybuilder working on my pro card in 4wks. I've been doing only your workouts 5x a week for the entirety of my 14wk prep. I have a rocking 8pack!! Thanks for the diversity of your exercises and thank you for continuing to create more ab workouts!!

[rondeicess]

I use this video for my ab workouts on Tuesday and Thursday with the rest of my workout routine it’s a great addition glad I found this video

[josecortez]

The slower the workout the tougher it is. Great workout. Thank you

[xodiact]

Thanks for this so much! there is no other structured core workouts on here! love how you just get straight to the point!

[kenny.lyh]

I have always neglected training my abs but after a very long time I decided to try this one out. Man I couldn't even get past 5 minutes but I am now more than willing to get my abs into shape with the rest of my body! Will be using this workout for a while until I can do the whole thing in one sitting. Thanks!

[belevia]

This is one of my favorite and best ABS workouts for me, I love how the slow motion helps me to feel my abdominal muscles work more, Thank you. 🥰

[rlcqrhf]

I've done a lot of ab workouts from this channel but this one is by far the best. 👍💪

[hwilliams]

I loved this! I hate when longer workout videos claim to be 20, 30, etc. minutes, but are really just the same 5 minute set several times in a row. This one had great variety and no repeats, I really appreciated that (and my abs felt it too)! Keep it up bro :)

[jayashreemrutyunjay]

Recovering from multiple ligament tear in the left knee. Your workouts are toning my abdomen which had bulged due to continuously sitting. Thank you guys. Love from Bengaluru, India.

[tommanley]

I've been doing abs for 20 years and half of these exercises I've never done before. Quality

[williemandree]

i just wanna say how thankful i am because of you, i got my first 4 packs

[mtbknow-how]

I mean this as a compliment I nearly died doing your workout. That's the most my non existent abs have ever been through. I admittedly had to rest sometimes little longer because I am not a very fit male and have quite a beer belly but I think if I incorporate this into my daily routine I'll be hopefully just as shredded as you my friend. Love the video

[deepdasgupta]

Just a massive thank you, for all your content. I'm 35, sporty & have always been in decent HOWEVER...lockdown & WFH got me into home HITT & workout & I've never been in BETTER shape, cardio, strength & aesthetically- in a healthy & fully transformative way! I work out for an hour 3/4 times a week (plus sport)- except I now LOOK FORWARD TO IT . . Autoplay playlists on YouTube are amazing - I will load 2 or 3 of your videos onto a playlist & have an incredible hour's workout depending on whatever I'm doing. Such a huge thank you from me . You guys are life changers. Thank you :-)

[N-SPIRE]

Love the plank dive to spider crunch combo!!!

[beverlylucas]

I just love this slow abs workout. I can feel the contractions in my core. I’m so glad I found you and Tiff. You guys are the best home workout. Thanks again from my heart. Peace!