The 4 Minute Solid Abs Blast Workout For A Tighter Toned Tummy

There are many ways to work your abs, but sometimes you don’t have time for a long and complicated routine. The good news? You can get a solid abs explosion in less than 5 minutes. The key is to keep the muscles in constant tension all the time.

Your abs are strength muscles in terms of strength. Because your abs help you maintain good posture and practically every movement you make, it makes sense that these muscles have good resistance.

To take them to the point of fatigue, “where you feel a burning sensation in the abdomen that indicates that you are getting tired and that a change is taking place,” it is best to remain in the work area. It is that place where you feel you should rest quickly after each representative.

Especially for a short burst of 4 minutes, keeping the muscles contracted all the time will give you the best results. Slow down, but try to stay in it and embrace the fire. It also helps you focus on the mind: think about what you are doing and focus on keeping your abs contracted, and provide everything you have both mentally and physically.

Here is the training:

Forearm table / Oblique knees / Bridge cuffs: 30 to 45 seconds
The ABS Blast in 4 minutes.

  • Alternating knee to chest – 5 reps.
  • Extended leg impulses – 10 repetitions.
  • Leg lift / Hip tips / Crunch – 15 reps
  • Knee impulses – 10 repetitions.
  • Bicycle Crunches – 20 reps
  • It moves from two to six on one side. In the end, repeat them on the opposite side. Stokes also suggests adding some reps at the end to get a “bonus bonus”, if it feels good and you still have one or two more minutes.

Related article: 6 standing abdominal exercises for a sexy sculpture body in six packages and slim

Here is how to do it:
Forearm table / Oblique knees / Bridge cuffs: 30 to 45 seconds


  • Start on the forearm bridge.
  • Bring your right knee to your right elbow and then start over. Repeat on the left side.
  • Run a connector for the dashboard (on the elbows) by jumping in and out (such as a jump connector).
  • Keep your core busy and your hips stable to minimize how much your bottom bounces up and down.
  • Alternate between the oblique knees and the dashboard jacks for 30 to 45 seconds.
  • Related article: 13 of the best oblique exercises to complement the abdominals in a warm and smoking body.

Alternating knee to chest – 5 reps.


  • Lie on your back and extend one leg a few centimeters from the floor. Keep the opposite knee in the chest.
  • Change the legs, bringing the nose to the knee that is toward the chest each time.
  • Keep your back low, your head lifted off the floor and your abs worked.
  • Alternative for five repetitions.
  • Related article: 6 exercises for lower abs that will shoot your core.

Extended leg impulses – 10 repetitions.


  • Bring the right knee to the chest and extend the right leg to the ceiling (perpendicular to the floor). Keep the left leg stretched and lifted off the floor for about 3-5 cm.
  • Interlace the fingertips behind your right knee.
  • Using the abs, not the hands, the upper body presses 3 to 5 inches. Make sure the lower back is firmly planted on the ground.
  • Impulse for 10 repetitions.
  • Related article: a basic curvilinear workout for flat abs in just 4 simple movements

Leg lift / Hip tips / Crunch – 15 reps


  • Place your hands behind your head and lift your right leg toward the ceiling.
  • Lift your left leg to touch the back of your right leg. Keep your lower back firmly planted on the ground.
  • Once the left leg touches the right, bend the upper body and slightly lift the hips.
  • Lower the left leg back to begin the position and “release in half” the squeak, that is, down approximately halfway, so as not to completely release the upper or lower part of the body.
  • Continue this sequence for 15 repetitions.
  • In the last repetition, keep the left leg behind the right and the area that runs only the tip of the hip and creaks 15 times, with both legs straight in the air. Keep this movement small and controlled.
  • Related article: Abdominal training burns fat for a fabulous toned belly

Bicycle Crunches – 20 reps


  • Without lowering your leg or releasing your abs, you immediately start doing sit-ups on your bike.
  • Think about stretching your leg for a long time, not kicking