Almost every person who visits the gym tends to often train the abdominal muscles. People can train this muscle group for various reasons; the reason can be just to improve the attractiveness or to improve athletic performance (some people use steroids for cutting for this purpose). Regardless of the reason they do this, strong abdominal muscles are always good, at least for medical reasons. Hardly anyone wants to get an abdominal hernia because of weak abdominal muscles (although the risk of getting a hernia is very low, because usually the abdominal muscles are partially trained during the performance of other exercises).
Below, we will tell you about 8-minute workouts for Abs that are not only very effective for your belly but also take very little time and do not require special equipment. Therefore, you have almost no excuse to not do this workout at home or anywhere else. We are sure you have 8 minutes a day. Even the busiest people have 8 minutes a day. Therefore, we advise you to read this article and begin to train your abdominal muscles using 8-min flat Abs workout with the help of plank and other Ab exercises.
8 min Abs Workout – Main Principles and Routine
Adherents of a healthy lifestyle like to train and like to do good training of abdominal muscles. They can do this at any time during the day or after the main workout in the gym. Sometimes, professional athletes devote a whole workout to training abdominal muscles. However, they do not do this to get 6-pack Abs. They just want to increase the strength and endurance of this muscle group. If you want your packs to be visible, that is, to increase muscle definition on the belly area, you need to focus on fat burning, but not only on the stomach but on all other parts of the body. The reason is that burning fat only in one place does not work, because your body consumes fat deposits evenly.
Therefore, an abs exercise is not the most effective way to burn fat on your belly. Instead, you need to try to burn as many calories as possible with strength training and a high-intensity interval training, which we will discuss below. And, of course, you need to eat right: you need to eat more protein less carbohydrates and an average amount of fat. If your friend or your trainer or your friends or even the doctor tells you to do Abs exercises to burn fat in this place, you can be sure they do not know what they are talking about. This means that they are non-professionals and do not understand the physiology of exercise and dietetics at all. Perhaps these people even try to sell something to you, for example, over-hyped sports equipment. But do not believe them. You can conduct an independent study and find scientific research where it is indicated that local burning of fat on the stomach is almost impossible. Yes, there are some substances that seem to be helping to locally burn fat on the stomach, but this effect is not very pronounced.
Here is an example of 8 min Abs workout routine:
- Basic Crunch.
- Right and Left Oblique Crunch.
- Toe Touches.
- Reverse Crunch.
- Right and Left Side Crunch.
- Push Throughs.
- Leg Pushes.
- Alternating Curls.
Perform these exercises as quickly as possible with shorts periods of rests. Do this workout several times a week.
8 min Abs Workout – Tabata HIIT Training
In the last century, high-intensity interval training (a kind of cardio) became popular. Japanese scientists led by Dr. Tabata have developed a special protocol for training the muscles of the body with the help of high-intensity training. This protocol began to be called the Tabata workout. What is the essence of high-intensity interval training? Training is developed for periods. First you do the exercises with the maximum intensity. Then you practice active rest. Studies have shown that high-intensity interval training is more effective than conventional cardio. It helps to burn more fat, moreover, after you have trained in your body will light a little more calories in a day than after the ordinary cardio. Therefore, we advise you to try training using Tabata protocol.
The main advantages of the Tabata system:
- It takes very little time, for beginners, for example, about 3-4 rounds, each for 2 minutes, will be enough.
- The results become visible within 2-4 weeks. It is about reducing the fat layer and muscle strengthening.
- There is no need to purchase special equipment. You need only room (outdoor place) and towel. This is real money saving, in comparison with the cost of going to the gym, that’s why Tabata is not liked in many fitness centers.
- You can do everything yourself, without a coach.
- Everyone can do it: men and women, even teenagers and pensioners.
There are no effective Tabata exercises aimed only at abdominal muscles. But Tabata’s programs can include high-intensive Abs exercises. Here is an example:
- Squats or Jump Robe Exercise;
- Push Ups;
20 seconds max intensity, 10 seconds rest. Do high-intensity and rest intervals during 8 minutes. Do not forget to warm up before exercising and cool down after it.
Here’s a tip for you: use BCAA and / ore pre-workout drinks before Tabata. This will help you increase performance.
Anyone who values his / her own time, and also has problems with appearance or physical form, but is a single-minded person, will need Tabata. How often should you do 8-min Tabata workouts? According to recommendations of some American sports organizations, beginners should do HIIT 1-2 times a week, not more. Do not practice it everyday. This may lead to overtraining syndrome and health issues. As for ordinary Abs workouts, you can do them 2-3 times a week or even on an everyday basis.
In addition, it is not recommended to do HIIT training, as well as any other type of training, before bed. This may lead to nervous system overstimulation, and, consequently, you may experience trouble sleeping, lack of sleep, etc.
Abs Workout Youtube Videos
You know, Youtube is the biggest video portal in the whole world. There are many bodybuilding and fitness videos on Youtube channels. We can recommend you Muscle and Fitness, Bono Beautiful, Athlean-X, and Alexis Ren channels.
Should you trust Abs workout Youtube video materials? If you see, that the channel is huge and well-known, most probably, it contains reliable videos. But if a channel is young, there is a risk that you can encounter low quality 7 min Abs video materials.
Where to Find Abs Workout Video (Except Youtube)?
I addition to Youtube, you can use the following Internet resources to find an interesting Abs workout video:
- Bodybuilding.com. This is the most known web portal devoted to bodybuilding and fitness issues. There are many workout videos on BB.com website.
- The website of the NHS in England. We’ve found 10 min Abs video on this website. This video was created by professional health specialists.
- MensFitness. This is a huge health and fitness portal. There are many killer abs video on this portal.
You might be interested in anabolic steroid forums.
The Bottom Line on 8-Minute Flat Abs Workout
If you want to be really healthy and have a good musical definition on your press, you do not need to focus only on abdominal exercises. You need to approach the issue in a comprehensive manner. If you eat right, exercise correctly, do strength training, do high-intensity interval training, and use sports supps like Tribulus Terrestris, you will achieve incredible success. Of course, just 8 minutes a day will be enough to improve your abdominal muscles even in 2 weeks, but you should use other methods for improving your Abs.