Bowflex® Bodyweight Workout | Six-Minute Standing Ab Workout

Don't feel like going to the floor to give your abs an awesome workout? No problem! This workout will have your core burning big time without ever going to the floor! Make this workout your go-to if you don't have a comfortable surface to lay on, don't want to get down on a floor that's seen a lot of foot traffic, or just want to mix up your ab routine.

For this 6 minute workout, you will be doing 4 ab exercises for 45 seconds each, two times through.

The 4 ab exercises are:

1) Punches - Place your legs about shoulder width apart and twist your upper body, throwing a punch with your arm. Then twist the other direction and punch with your other arm. Your feet should stay mostly stationary, with just a little twist of the same foot of the arm that is punching to allow the body to twist.

2) Front Kicks - Keep one leg planted and kick out with the other leg, focusing on contracting your abs when you kick. Alternate legs after each kick. Be sure you have plenty of space to do this exercise and don't kick anything or anyone!

3) Standing Marches - Start with both hands straight up in the air and bring one knee all the way up while bringing your arms down, keeping your hands above your elbows and near your body, so your elbows and knee line up, with your knee in between both arms. As you do this, squeeze your abs. Return to the starting position and do the same thing with your other knee, and continue to alternate knees.

4) Standing Cross Crunch:
Knee to Elbow Variant - Bring one arm up so your elbow is at chest height and your hand is above your elbow, and bring your opposite knee up while bringing that arm down so your elbow meets your knee (don't hit them together hard). As you do this, squeeze your abs. Return them back to their starting point and do the same thing with your other knee and elbow, and continue to alternate.

Extended Leg Variant - Kick one of your legs straight out, keeping your leg as straight as possible, and reach out to touch the toes of that leg with your opposite hand. Alternate legs and arms throughout the workout.

Don't worry if you can't kick super high or touch your toes when you do this workout, just make sure you are doing the range of motion that you are able to do and engaging your abs with each move.

Connect with us and socialize with other Bowflex fans:

[peterharris]

I’m 80 years old gym closed here cause of lockdown. I tried this it’s real good I’ll be a regular. Thanks Peterfrom UK

[bellmanmatt]

I want to sincerely thank Mr. Tom Holland and the people of bow flex. I started doing this exercise every day along with a two minute cardio warm-up and 20 minutes of powerwalking and within seven months I’ve lost 40 pounds. I’m so blessed that I found these videos please give them a try with a balanced diet. You will absolutely see results. Thank you once again.

[kima]

I do this workout 6 days out of the week along the 8 minute at Home Ab Workout and i've lost 20 pounds! Im so happy!!!

[santarosa]

this workout was so easy I loved it! I only followed the dude it was great

[Jenna-vfup]

10 seconds in I was like “hell no” but I was pushing myself and was happy when I finished. It’s nice to do something productive other than watching netflix over quarantine :)


Ps. Thx for 12 likes

[epicsam]

For those curious about the results; Been doing this video since August 2nd usually 5 or 6 times a week combined with the 8 minute Abs ground workout video from Bowflex. I've gotten a little skinnier (lost 8kg), my abs feel like a brick wall now, and my arms look a little bigger and toned. The first week was the toughest but after that I can now do these moves in one go and been adding extras lately. It's worth it!

[Nonamenoneya]

"As you get stronger you will go longer" Great energy love this!

[clovdbusting]

I started following this workout on April 2020. I do this every day (even weekends) and now (June 2020) I can see my belly has reduced fat and has toned in a satisfactory level so I can really say this works 100%!

I also do not follow a strict diet although I’ve slightly reduced my intake of meals but still pretty liberal on everything! Again, I do this exercise everyday (including another 4-minute routine from PopSugar Fitness and sometimes 15-20 minutes on an indoor cycle if I missed a day working out) so I burn the calories immediately. In case anyone’s curious, I am an average build so there was not much to shred anyway but just the motivation to do this six minutes everyday will get anyone going and loosing weight!

[naiomisweets]

I have never felt so accomplished in 6 mins. This was great. My abs are burning a but, i'm breathing heavy, and I broke a sweat. IN 6 MINUTES!!! LOL. THANK YOU!!

[thunderdrummerdude]

I walk 30 minutes, portion my meals and do this workout at least three times a week. I’ve lost 9 pounds. Thank you Bowflex! I’m feeling great!

[vidishajoshi]

The best thing about him is that he always says go at your own pace, don't overwork yourself. And that really helps👍👍👍👍👍

[donnayu]

This workout is the best! Like literally I sweat like crazy in this 6mins

[itsadrell]

I have been doing this 3x 5 days a week since quarantine started with added other exercises and I lost 30 pounds

[ItsMe-ceug]

I love how the guy isn’t doing anything 😂

[rc_youtubeaccount]

much less pressure for lower back, this is good, thx

[carolinaherrera]

I added this workout to my 12 week workout, love it because it’s not hard, longer exercises won’t give you results ( and I prove it) short workouts are more effective, thank you coach for sharing this video 🙏🏻❤️

[dexxidreamz]

I like Tom as a fitness instructor. He's really positive and I feel really good about doing 6 minutes, :) good music too

[RegainYourCore]

Thank you saying take the "just" out of our vocabulary! ❤️

[AuraOfLoveSubs]

I feel the burn! Mostly in my legs! But my core will get there in time! I have such a weak core from my starting point right now but that will definitely improve soon! Thanks for the awesome workout!

[toobadhoney]

I've never experienced 6 minutes which could make my legs as heavy as these. Holy cow.