Quick 8-Minute At-Home Ab Workout For A Shredded Core

Core work should be a staple in anyone’s workout regardless of their level of experience, and here at FightCamp, we’ve got you covered. We have the perfect, quick ab routine to help you build a strong core, which is crucial when it comes to punching power, speed, and stamina for boxing, and let’s be real, toned abs are always a plus!

Today, FightCamp Trainer Flo Master will take you through this 8-minute, no equipment needed, core routine that will get you a strong, shredded midsection. This is a great routine to add at the beginning or end of a boxing workout. Friendly reminder, to see your abs starts in the kitchen, and to get them strong starts on the mat!

What You'll Need: For this exercises routine, all you need is a yoga/exercise mat.

Trainer Tip: All of these exercises are performed on the ground, on a mat. During the routine, do not use your arms to swing up for momentum. Instead, keep your arms crossed on your shoulders or your hands on the sides of your head or behind your head. Focus on keeping a slow and controlled tempo.

Flo’s 15 Ab Exercises (30 seconds each)

Sit-Ups

• Start by lying on the ground

• Bend your knees 90 degrees and place your feet flat on the floor

• Cross your arms over your chest

• Sit-up until your elbows make contact with your knees

• Slowly lower yourself back to the ground

• Repeat for 30 seconds

Elbow Crunch

• Start by lying on the ground

• Bend your knees bent 90 degrees and lift your feet off of the floor

• Place your hands behind your head or on the sides

• Perform a crunch until your elbows make contact with your knees

• Slowly lower yourself back to the ground

• Repeat for 30 seconds

Leg Raises

• Start by lying on the ground with your hands at your sides for balance

  • Your legs should be about 1-2 inches off of the floor

• Raise your legs until your feet are perpendicular to the floor

• Slowly lower your legs back down to the ground

• Repeat for 30 seconds

  • Focus on keeping your lower back in contact with the ground the entire time

Windshield Wipers

• Start by lying on the ground

  • Your arms should be perpendicular to your body, forming a “T-shape”

• Raise your legs until your feet are perpendicular to the floor

  • This is the starting position

• Slowly lower your legs back to the ground and to the right side--as close to perpendicular to the body as possible

• Raise your legs back to the starting position

• Slowly lower your legs to the left side then return to your starting position

• Repeat for 30 seconds

  • Focus on keeping your lower back in contact with the ground the entire time

Sit-Up + Jab - Cross | 1 - 2

• Start by lying on the ground

• Bend your knees 90 degrees and place your feet flat on the floor

• Cross your arms over your chest

• Sit-up until your elbows make contact with your knees

• Perform a jab - cross (1 - 2) combo

• Slowly lower yourself back to the ground

• Repeat for 30 seconds

Boxer's Twist

• Start by sitting on the ground

• Bend your knees 90 degrees and have your feet slightly hovering above the ground

  • If this is too difficult for you, keep your feet flat on the ground

  • Your torso should be at a 45-degree angle

• Slowly twist your torso and tap the right side of the ground and then return to neutral and follow up with an immediate twist to the left, tapping the ground, and back to neutral

• Repeat for 30 seconds

Single Leg V-Ups

• Start by lying on the ground with your feet flat on the ground

  • Your arms should be in a relaxed position overhead

• Slowly raise your left leg off the ground towards the sky while simultaneously performing a sit-up, attempting to reach your foot

• Slowly lower yourself back to the ground

• Switch legs and perform a sit-up, again, attempting to reach your foot

• Continue alternating

• Repeat for 30 seconds

Toe Touches

• Start by lying on the ground

  • Your feet should be pointing towards the sky, perpendicular to the ground

• While crunching, reach arms towards the soles of your feet

• Slowly lower back to the ground

• Repeat for 30 seconds

Sit-Up + Twist

• Start by lying on the ground

• Bend your knees 90 degrees and place your feet flat on the floor

• Place your hands behind your head or on the sides of your head

• Perform a sit-up, then tap your right elbow to your left knee, twist, and tap your left elbow to your right knee

• Slowly lower yourself back to the ground

• Repeat for 30 seconds

Bicycle Crunches

• Start by lying on the ground with hands behind your head or on the sides of your head

  • Your legs should start about 1-2 inches off of the floor

  • This is the starting position

• Drive your left knee towards your head while simultaneously crunching and attempting to tap your right elbow towards your left knee

• Return to starting position

• Switch and drive your right knee towards your head while simultaneously crunching and attempting to tap your left elbow towards your right knee

• Return to starting position

• Continue for 30 seconds

In/Out + Open/Close

• Start by lying on the ground with your hands placed carefully under your glutes for added balance

  • Your legs should start about 1-2 inches off of the floor

  • This is the starting position

• Open your legs as comfortably wide as possible, then return to starting position

• Immediately after, drive your knees towards your chest

• Return to starting position

• Repeat for 30 seconds

Flutter Kicks

• Start by lying on the ground with your hands placed carefully under your glutes for added balance

  • Your legs should start 1-2 inches off of the floor

  • This is the starting position

• Begin to flutter kick your legs up and down, similar to the freestyle kick in swimming

• Focus on pointing toes towards (plantar flexion)

• Continue for 30 seconds

Side V-Ups (Right Side)

• Start by lying on your left side

  • Your body should be close to a 45-degree angle

  • Your right hand should be placed on side of your head

• Crunch your upper body and elbow skyward, while simultaneously raising your legs off the ground, attempting to touch your elbow to your knee

• Slowly return back to the ground

• Continue performing these side V-up reps for 30 seconds

Side V-Ups (Left Side)

• Start by lying on your right side

  • Your body should be close to a 45-degree angle

  • Your left hand should be placed on side of your head

• Crunch your upper body and elbow skyward, while simultaneously raising your legs off the ground, attempting to touch your elbow to knee

• Slowly return back to the ground

• Continue performing these side V-up reps for 30 seconds

Ab Groove (60 seconds)

• Start by sitting on the ground

• Bend your knees 90 degrees and have your feet slightly hovering above the ground

  • If this is too difficult for you, keep your feet flat on the ground

  • Your torso should be at a 45-degree angle

• For an entire minute, “groove” and bounce/dance in place

• Focus on breathwork

• Continue to groove for 60 seconds

  • If you have to take a break, you may do so and “shake it out”

Cool Down (45 seconds)

• Start by lying on the ground on your stomach

• Place your palms on the ground by your shoulders

• Slowly push your upper body up to an upright position

• Hold for 10 seconds

• Maintaining the upright position, carefully and gingerly rotate your upper body slightly to the right, as if to look over your shoulder

• Return to neutral

• Next, carefully and gingerly rotate the upper body slightly to the left, as if to look over your opposite shoulder before returning to neutral

• Keeping your hands in place, slowly move into child's pose by slowly shifting your hips back until your rear is in contact with your heels

• Hold for the remainder of the 45 seconds

After the full eight minutes, your abs will be on fire! This ab routine is a great way to end your boxing workout, or a great standalone workout when you are in a time crunch. Always remember that for great abs, you have to start in the kitchen. Follow FightCamp Trainer Flo Master in this quick 8-minute workout, and follow his 6-pack core advice, and you will be ripped in no time!

If you loved these exercises and want to see what else Flo Master and the other FightCamp Trainers have in store, check out our other YouTube videos, Blog, and workouts on the App. Start your training with FightCamp today!