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The Best Quick Ab Exercises

5th January 2022

5th January 2022

By Robyn Schaffer

Ab exercises are good for more than just getting a six-pack. Did you know that having a strong core has a range of positive benefits for lots of different parts of the body?

Your core is the centre of your body, comprising your abs, hips, back and chest, and it’s responsible for several important processes that we sometimes don’t even realise.

For example, having good balance and posture, reducing chances of back pain, and allowing yourself to lift heavier in the gym can all be the result of having a strong core.

We love adding a quick ab workout into our day because it doesn’t have to take a whole chunk out of your schedule.

Sometimes, 10 or 15 minutes is all you need, and we've got the best easy ab workouts to help you out. So if you’re someone who’s tight on time, we’ve picked a few of our favourite ab workouts below that you can do wherever, whenever, whether it’s the gym or at home, on your lunch break or early in the morning. Let’s get started.

Quick ab workout #1: Deadbugs

We love this ab workout classic. But just because you’re lying down don’t think it’s easy.

Start lying on your back with your arms extended up toward the ceiling, and your legs bent at 90 degrees so your knees are directly above your hips.

Squeeze your core so you keep your lower back pressed into the floor as much as possible, and then simultaneously and slowly extend your lower right leg until it almost touches the floor and your left arm until your hand nearly touches the floor behind your head.

Pause for a second, then return to your starting position before repeating with the other arm and leg.

Continue for 40 seconds, rest for 20 seconds, then repeat for three rounds.

Quick ab workout #2: Heel taps

Heel taps are another one for the floor while you’re there. Start lying on your back with your knees bent and your feet on the ground.

With your hands by your hips, lift your chest up toward the ceiling so your shoulder blades are off the ground, tensing your core the whole time but keeping your neck as relaxed as possible.

Tap the outside of your right ankle with your right hand, come back to the centre, and then tap the outside of your left ankle with your left hand. You should feel your obliques working while you repeat these actions.

Repeat for 40 seconds, rest for 20 seconds, then repeat for three rounds.

Quick ab workout #3: Bear crawls

For our next quick ad workout, now move over onto your hands and knees for some bear crawls.

Start in a bear plank: on all fours, with shoulders over your wrists and your knees under your hips, hover your knees a few inches off the floor.

Making sure you keep your hips as still and stable as possible and your head in line with your tailbone, slowly step your opposite hand and foot forward (so right hand and left leg), repeating with the other hand and foot for four steps total. Then take it back and reverse the movement so you end up back where you started. Continue again for 40 seconds, rest for 20 seconds, then repeat for three rounds.

Quick ab workout #4: Russian twists

Now that that’s over, it's time for some Russian twists. Quick abs have never been easier - as this exercise even lets you sit. Nice. 

Sit on the floor with your knees bent and your heels on the ground. Your torso should be at the top of what would be a crunch or sit-up position, at a 45-degree angle to the ground. Twist your torso from left to right, moving in a smooth, controlled manner. Keep doing this, twisting from side to side, for 40 seconds, then rest for 20 seconds, and repeat for three rounds. Get those obliques fired up.

Quick ab workout #5: Plank

It doesn’t get simpler than this, and for that reason, this is our favourite of our easy ab exercises.

To get into your plank position lie on the floor face down, then prop yourself up on your forearms and tip toes so your body is in one straight line. Ensure your glutes and core are braced, but keep your head and neck relaxed. But remember to BREATHE! Breathe slowly and deeply, holding the position for 45 seconds. Rest for 20 seconds then repeat for three rounds.

That’s it! Your fuss-free, time-saving ab workout is over. Now go and enjoy an Innermost protein shake to treat yourself. You deserve it. To see other workouts, make sure to check them out here.

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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more