Bowflex® Bodyweight Workout | Six-Minute Standing Ab Workout



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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.

If you don’t have the time for a 6 minute ab workout, try our 3 Minute Standing Ab Workout: https://youtu.be/oQ–HZDG2ew

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43 Responses

  1. Vibes says:

    I started the work out yesterday, I can't walk. Going downstairs feels like 😭😭. But I'm going to continue until end of September.

  2. Ellen Diane says:

    here again- a year later- happenstance

  3. Sorry, in 2.12 could someone tell me what is he saying? I read "you want yo engage your abdominal while you are breathing"? I feel this is key to do the exercise properly and can't really get ir XD

  4. Gym Time says:

    Lol. 😆 LOL What in the World is this. DADDY DAY CARE STUFF 👎👎👎👎👎👎👎👎U MUST B KIDDING 👎👎👎

  5. Starts doing this and it really helps with my lower back I’m 62 with fibromyalgia and when I get stiff it really helps it never seems to get any easier but I feel great when I’ve done it and it’s def Makes me feel better. Hope I get abbs one day. I’m trying

  6. Edelyne says:

    My favorite excersise!!

  7. spencer8501 says:

    That one with the 5 minutes cardio…perfect to incorporate with strength training, cool down and warm up

  8. BOWFLEX- and NAUTILIUS are scamming people using SYNCHRONY BANK
    DO NOT BUY THEIR PRODUCTS!!

  9. I did this for a month and ppl started noticing my abs

  10. I love this workout 🥰😘😍🌈

  11. Danny Woods says:

    Hello there! Can you do this workout everyday?

  12. Meenu says:

    I didn't believe it when I started, but now I do. My abs and legs are burning

  13. Kim Crockett says:

    Man this worked my ass more than my abs I think

  14. Wow, what an awesome workout. They made it look so easy. 😊

  15. Salma Begum says:

    This video changed my life from the moment it was released 🙌

  16. Nott Hando says:

    Actually didn’t even feel like 6 minutes… More like 3. Good sweat though!

  17. I do this workout every morning and it really payed off!

  18. Esther Puru says:

    This guy is awesome motivator Excellent 6 minutes of power

  19. Kyna says:

    Still one of my favourite workouts to do!!

  20. Just did this workout now I'm on the Max Trainer! Let's Goooo

  21. Andy T says:

    Another good workout

  22. Toni Keel says:

    The dangerous language utrastructurally introduce because joseph noteworthily clear by a classy chicken. fuzzy , slippery pencil

  23. Alex Rainey says:

    tom holland on some weird stuff nowadays

  24. Sxott snxott says:

    I do this once a week along with their planking video, after 9 months i got nice abs !!!

  25. Sir lf i do 100 times each excersice routin what will happened it is good or not

  26. Does it work if you just watch it two times in a row?

  27. moraa. says:

    as soon as he said tom holland i deadass thought it was the actor even though he doesnt even have an american accent😭

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