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7-Minute Quick Ab Workout

By: Lindsey Bomgren, CPT | April 29, 2026

Build a strong, defined core in just 7 minutes with this quick, mat-based ab workout. Designed to strengthen the upper abs, lower abs, obliques and deep transverse abdominal muscles, this routine helps improve core stability, definition and overall functional strength. Ideal for all fitness levels, it combines classic exercises like crunch and reach, bicycle crunches, reverse crunches, scissor kicks, oblique crunches and plank extensions to target every part of your core effectively.

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Build a strong core at home with this quick, effective ab workout that targets your core muscles while fitting seamlessly into a busy fitness routine. I’m a big believer that you don’t need long workouts to see real results. Some of the most effective sessions I’ve ever used (and shared) are under 10 minutes. As a busy mom, I know how valuable it is to have something you can press play on, challenge your midsection and finish before the rest of life kicks in.

At its core, ab training doesn’t need to be complicated to work. Basic core exercises like a sit-up, crunch variations, side plank holds, mountain climbers and controlled rotations like russian twists help strengthen key muscle groups, including the ab muscles, obliques, glutes and deep stabilizers. These movements not only help build muscle in the midsection, but also support better posture and full-body stability when you’re training the entire body. When performed with control and intention, even a short workout can effectively challenge your core strength.

I’m often asked how to get six-pack abs, and the truth is, it comes down to consistently strengthening your core while also reducing overall body fat through a well-rounded workout program. That means combining targeted ab work with strength training, cardio and daily movement that keeps the entire body active. Ab-focused sessions like this one play an important role in building definition underneath while also improving functional strength for everyday movement.

And yes, short workouts really can work. A 7- to 10-minute ab workout can be effective when it’s structured with purpose. I like to keep exercises flowing back-to-back with minimal rest so the core muscles stay under constant tension. That’s what makes quick sessions feel challenging and effective, even in a short window of time.

If you’re just getting started, simple combinations like modified sit-ups, bent-knee leg lifts, basic planks and beginner-friendly mountain climbers are great ways to build confidence while developing core strength. You don’t need equipment, just your body weight and a mat. In this workout, movements like bicycle crunches, reverse crunches, scissor kicks and plank extensions can all be done at home as part of a complete core-focused fitness routine.

This is the kind of workout I return to on busy days because it’s quick, efficient and hits the core from every angle. Use it on its own when time is tight, or pair it with other strength or cardio sessions for a balanced workout program that supports both core strength and overall fitness.

woman performing a crunch and toe reach in a quick ab workout at home

Read A 5-Star Review ⭐⭐⭐⭐⭐

“That was sneaky tough for 7 minutes. Loved it!!!”

— Lynne C.

7-Minute Workout Details

This 7-minute ab workout is a quick, no-equipment routine designed to strengthen and define the entire core using a mix of crunches, leg movements and plank-based exercises. It targets the upper and lower abs, obliques and deep stabilizing muscles in a fast, efficient format that fits easily into a busy schedule.

I like to use this type of workout as a core finisher 2-4 times per week, depending on your overall home workout training plan. It works well after a strength session, a cardio workout or even on its own on days when time is limited but you still want to stay consistent. Because it’s short and focused, it’s easy to layer into an existing routine without feeling overwhelming.

That said, this workout may not be appropriate for anyone with acute lower back pain, recent abdominal surgery or core-related injuries unless cleared by a medical professional. Anyone who feels strain in the lower back during floor work should modify movements or skip exercises that cause discomfort.

Workout Equipment

No equipment needed for this bodyweight-only core routine.

Workout Instructions

Follow along with the guided Quick Ab Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.

Your Workout Looks Like This:

7 Ab Exercises
Timed Intervals (40 seconds of work, 20 seconds rest; complete as many reps as you can in the timed interval)
Perform Each Exercise x1 Set (No Repeat)

Note: I re-filmed this workout and changed up some of the exercises! You can find the original workout video here. If you try both, I’d love to know your favorite!

1. Crunch and Reach

Targets: Rectus abdominis, transverse abdominal muscles and obliques.

two women performing a crunch and reach in a quick ab workout

How to Do a Crunch and Reach

Start lying flat on your back, lower back pressing firmly into the mat. Bring your legs into a tabletop position with knees stacked over hips at a 90-degree angle.
Rest your arms long by your sides, then lift your head, neck and shoulders off the mat to come into a crunch.
As you crunch up, reach your fingertips forward towards your toes, keeping your core engaged and lower back grounded.
Slowly lower your upper body back down with control, maintaining the tabletop position in your legs.
Continue to repeat, lifting to reach and lowering with control.

Modification: Keep your feet on the mat with knees bent to reduce intensity.

2. Bicycle Crunches

Targets: Rectus abdominis, transverse abdominal muscles and obliques.

two women performing bicycle crunches in a quick ab workout

How to Do a Bicycle Crunch

Start lying flat on your back, lower back pressing firmly into the mat. Bring your legs to a raised 90-degree bend.
Lift your head, neck and shoulders off the ground. Place your hands behind your head and think about pressing your head into your fingertips.
Lift your right elbow towards your left knee as you extend your right leg long.
Slowly return to the starting position and repeat on the other side. Pull your left elbow towards your right knee as you extend your left leg long.
Continue to repeat this ‘bicycling’ movement, alternating knee to elbow crunches.

Modification: Perform with knees bent, reducing the range of motion.

3. Reverse Crunch and Hip Lift

Targets: Rectus abdominis, lower abdominal muscles and transverse abdominis.

two women performing a reverse crunch hip lift in a quick ab workout

How to Do a Reverse Crunch and Hip Lift

Start lying flat on your back, lower back pressing firmly into the mat. Bring your knees in toward your chest.
Extend your legs out long to about a 45-degree angle, keeping your core engaged and back grounded.
Pull your knees back in toward your chest, then continue the motion by sending your legs up and overhead as you lift your hips off the mat.
Slowly lower your hips back down with control, returning your legs to the starting position.
Continue to repeat, moving with control and keeping the core engaged throughout.

Modification: Send one leg out at a time and reduce the range of motion on the hip lift.

4. Alternating Scissor Kicks or Flutter Kicks

Targets: Lower abdominals, hip flexors and transverse abdominis.

two women performing alternating scissor kicks in a quick ab workout

How to Do an Alternating Scissor Kick or Flutter Kick

Start lying flat on your back, lower back pressing firmly into the mat. Extend your legs long and hover them a few inches off the ground.
Lift your head, neck and shoulders off the mat to engage your core.
Keeping both legs straight, alternate lowering one leg toward the mat as the other lifts slightly higher, creating a scissor-like motion.
Move with control, keeping your core engaged and avoiding any arching in the lower back.
Continue to alternate legs in a steady, controlled rhythm.

Modification: Keep your knees bent to reduce intensity.

5. Oblique Crunches

Targets: Obliques and transverse abdominis.

two women performing oblique crunches in a quick ab workout

How to Do an Oblique Crunch

Start lying on your side with your legs extended long, one hand resting lightly behind your head and the other placed on the mat in front of you for support.
Lift your head, neck and shoulders slightly off the mat to engage your core.
Pull your knees in toward your chest as you crunch your upper body toward your lower body.
Then extend your legs back out long as you lower your upper body with control.
Continue to repeat, drawing knees in and extending long while keeping tension through the obliques.
Complete all reps on one side before switching.

Modification: Keep a smaller range of motion by crunching through the upper body, leaving the legs resting on the mat, or rest your head down between reps.

6. Plank Arm Extensions

Targets: Transverse abdominis, rectus abdominis, shoulders and lower back.

two women performing plank arm extensions in a quick ab workout

How to Do a Plank Arm Extension

Start in a high plank position with shoulders stacked over wrists and legs extended long behind you. Engage your core and keep your body in a straight line from head to heels.
Keeping your hips as steady as possible, lift the right arm straight out in front of you to tap the mat.
Hold briefly, maintaining balance and core engagement.
Pull your hand back in towards you with control, then repeat on the left arm.
Continue to alternate arms, focusing on minimizing any shifting through the hips.

Modification: Drop to your knees to reduce intensity.

FAQs

How often should beginners do ab workouts?

Beginners can safely do ab workouts about 2-3 times per week, allowing at least one rest day between sessions so the muscles can recover and strengthen. I also like to remind people that the core is engaged in many full-body exercises, so direct ab work doesn’t need to happen every day to be effective.

What is the difference between deep core exercises and ab exercises?

Ab exercises typically target the more visible “six-pack” muscles (rectus abdominis) and obliques, like crunches and leg raises. Deep core exercises focus on stabilizing muscles such as the transverse abdominis and pelvic floor, which support posture, balance and spinal stability – moves like dead bugs, bird dogs and controlled planks fall into this category.

What is the best exercise for lower abs?

There isn’t one single “best” move, but I find reverse crunches, leg lifts and slow, controlled scissor kicks are especially effective for engaging the lower abdominal region. The key is keeping the lower back pressed into the mat and moving with control rather than momentum.

How long does it take to get visible abs?

Visible abs depend on a combination of consistent core strengthening, overall body fat levels, nutrition and genetics. For some people, it may take weeks, while for others it can take months or longer. What matters most is consistency with training and healthy habits rather than a specific timeline.