Six Pack Abs in 2 Minutes Per Day?

July 20, 2007

Assuming that your body fat is low enough, it takes very little work to get six pack abs. I am absolutely convinced that most of the crunches and twists that you see people perform in the gym are a waste of time.

Over the past 3 months, I have been doing nothing but the standard plank exercise for 2 minutes and my abs look better than ever. Craig Ballantyne, author of the cutting edge book Turbulence Training, has a free ab video that does a great job explaining how to get six pack abs. <—Click here to see the video.

When you watch the video you will see that Craig shows you many variations of the plank exercise. I just focus on the first one where he shows you to hold it for 2 minutes. It works really well!

Quick story about what happened in my gym today.

After killing myself with high intensity interval training on the treadmill, I went upstairs to out “ab area”…Where there are a bunch of mats and exercise balls, incline ab boards, ab rollers, etc.

Anyway…I see people doing endless sets of ab exercises. A personal trainer is telling a guy that he has to do at least 10-15 sets of 15 reps for his abs to see any definition (I have to hold back the laughter sometimes).

So I go into the middle of the room, go into plank position for two minutes, and then stand up and get ready to leave. The personal trainer near me was talking about street fighting with the other personal trainer during these two minutes…total meat heads! Both of these guys are pudgy and they brag about how much they can squat and how they want to put on 30 more pounds of muscle, etc…Totally clueless!

So as I get ready to leave the room I see one of the personal trainers whisper something to his buddy and kind of smirks at me. All of the personal trainers at this gym hate me because I’m in much better condition than them…plus their clients ask me for advice, which I know drives them nuts!

I’m sure both of these chumps have no idea how to get six pack abs. If they did, you sure wouldn’t know by looking at them! Give this 2 minute workout a shot…hopefully you will be well on your way to getting toned abs.

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 22 comments… read them below or add one }

Jack July 27, 2007 at 5:37 am

I have a protective coating for my 6 pack. They are there, I’m just keeping them safe under 5 inches of protective blubber. Like to keep the women guessing you know!

Hey – this is a damn good site btw!

admin July 27, 2007 at 12:14 pm

Jack,

Thanks for the compliment. I am doing my best to make sure this isn’t just a bland fitness site with generic fat loss articles. I have no problem talking about controversial stuff or offending anyone with my strong opinions.

If people want typical bodybuilding info, there are a million sites on the net. If they want to look attractive, they will hang out here.

Cheers,

Rusty

neely July 30, 2007 at 3:31 pm

I watched the video and tried your advice. i had done the plank before in various woman’s magazine workouts but they only tell you to hold it 5 secs, 3 reps…etc.
So the last 2 weeks, I cut out all crunches and sit-ups and did the plank 1-1.5 mins, and the side plank 30 sec each side.
I have seen very noticeable results and instead of just my upper abs being defined, there is more a six-pack.
Hopefully I’ll get strong enough to hold it the full 2 mins!

admin July 30, 2007 at 10:19 pm

Yeah…2 minutes is kind of tough! It doesn’t sound tough until you actually time yourself. What is great about this exercise is that it develops the entire abdominal wall, just like you said.

I’ve developed tighter obliques and lower abs from doing this and it has made my waist tighter as well. It really targets every muscle in the abdomen really well. Much healthier for your spine as well!

shane August 13, 2007 at 11:36 am

hi i’m a coach at an amateur boxing club and recently my lads are doing planks, many thanks for some great workout ideas. I have in the past and probably will continue with crunches and so on but do ensure correct form and try to keep less strain on their backs. Boxers kinda demand to leave the gym exhausted!!

admin August 13, 2007 at 1:41 pm

Shane,

That is great. I imagine planks would be a good exercise for a boxer, since it teaches the guys to keep their abs tight.

You know what you might want to try? Have them do some cardio like jump a rope until they are breathing hard, then have them do a plank at that point. This would teach them to keep their abs tight when they are winded and out breath (kind of like they would feel towards the end of a tough round of boxing). This would hopefully translate over to the ring, so they could take shots to the body better even when they are worn out.

Magnate September 23, 2007 at 4:49 pm

Planks won’t produce a 6 pack until bodyfat is reduced allowing for their visibility. There is no miracle ab exercise, whether it be planks, crunches or rotation work, abs are made visible in the kitchen, not the gym.

admin September 23, 2007 at 6:03 pm

I agree with you on this point. I just think that planks are a great way to tighten up the abs and display a great six pack…once you get down to a lower body fat percentage.

I’m going to post your comment on the front page of my blog BTW…I do like sharing different opinions.

Rusty

Magnate September 23, 2007 at 8:15 pm

Planks are great, not saying otherwise. Just thought it should be mentioned that bodyfat can’t be spot reduced on the human body, that is after all how many late night infomercial pieces of equipment are sold, perpetuating that misinformation about spot reduction around the abdomen. Fat burning belts come to mind immediately.

Thank you for correcting that type-o, by the way 🙂

damon October 23, 2007 at 8:28 am

rusty this is awesome I did your ab routine except i went through it twice did plank 2 min side planks 1 min each side. i was suprised after aweek. I think using weights it just made the muscles wider now my waist looks so small and my abs still pop out amazing .. nice workout i was wondering how may times do you do each exercise?

admin October 23, 2007 at 10:09 am

Damon,

I mix it up a bit. I always try to get in the 2 minute plank before I go to bed, but sometimes in the gym I’ll do 3 sets of each. The cool thing about the gym is that you can do sets on the “exercise balls”. What is great about that is it will make your abs work in a different manner.

Another way of doing…start in the normal position until it hurts, the lift your left arm off the mat and get into position for the right side plank…after that hurts, go back into a normal plank…then roll over to a left side plank. Continue to do this until your abs are blitz. You are basically maintaining some sort of plank position for 5-10 minutes without resting…it works well!

Rusty

Bill October 23, 2007 at 5:53 pm

I learned about planks from my triathlon coaches — they’re great “stabilizer” exercises, strengthening your core, useful especially for long periods of cycling. I did them while, but now — off-season — have returned to more traditional ab exercises. My BF is pretty low and abs fairly defined already, but now I’m going to begin planks again. Thanks for the tip.

bj February 26, 2008 at 2:32 am

hey rusty i was wondering how many days a week you do these planks? do you do them everyday? or just certain days of the week? as always thanks alot rusty!

Jay June 11, 2008 at 8:35 pm

Rusty,

What would you recommend to lose the body fat. I still have a belly I’ve been trying to get rid of, and the lower ab routines (roman chair, leg lifts) aren’t working as well as I would like. Any suggestions? I usually do my abs after my cardio (treadmill)

Thanks in advance!

Jay

admin June 11, 2008 at 11:19 pm

Jay,

Read this:

Stubborn Body Fat

Rusty

Jeannie August 27, 2008 at 8:24 pm

hey rusty!

for the past month or so i’ve gotten into outdoor biking. i love it! i use my mom’s old road bike and go around the nearby neighborhoods. i hope to keep it up all year long 6-7 times a week (yes, even in the winter.. i’ll bundle up). i’ve been doing about 30 minutes per day on rolling hills (since i live in pennsylvania it’s so hilly here!) to keep my body fat at bay and get some muscle in my legs. i’ve also gotten some arm muscles to my surprise. just recently since i’ve been getting so lean from the biking i decided to incorporate multiple spurts of stomach exercises throughout the day (instead of one huge workout) in hopes of getting some ab definition as well.

i do 20 reps of a plank/twist type for my obliques, a standard plank for my core holding for approximately 30 seconds, 15 regular crunches and anywhere from 10-20 bicycle crunches, all with strict form and keeping my abs pulled in tight. i do this routine anywhere from 2-4 times a day depending on my schedule and when i can squeeze a session in

it’s been working great at strengthening my core however there’s a problem. i started doing these exercises to make my abs sleeker, tighter, and more defined when i look in the mirror from every angle (front, side, back, etc.); to “tighten” my core. make it muscular but still maintain a lean physique. however when i look in the mirror instead of seeing the individual muscles (a six pack for example) i see that my stomach is “bulky” with little definition. when i poke at my stomach it’s hard; there’s muscle there, not fat (except on my sides where there is a little “love handle” action there but i’m hoping to improve that as well) but i don’t have that sleek, defined, slender physique that i’ve been looking to get. instead of my stomach being nice and thin it looks thick and chunky. i feel like my stomach is extremely bulky compared to my otherwise slender body and that’s the opposite of what i want. it just seems like my muscles are building outwards instead of tightening inwards

do you have any suggestions? i eat very well; a balanced diet of about 1600 calories. (i’d like to keep that up as much as possible since i ran into a bit of a problem over the summer so i need my fats and carbs and protein and vitamins but if you have dietary suggestions i can throw in/exchange/whatever please mention!) i burned off about 200-220 calories when i biked over the summer for 30 minutes but now that school’s in i walk around a lot, so i burn about 150 when i bike (today i biked for around 17 minutes because i was really tired) and however much 40 minutes of leisurely walking burns, plus my metabolism is quite high from the constant biking and increased muscle mass. right now i’m looking to build back up to 30 minutes in addition to the walking around at school. if i can get more i’ll cross that bridge when i get there.

in a nutshell i want a sleek core with tons of definition, not a bulky core with no definition! help! just an update: i am 5’4″ and 111 pounds. can you suggest calisthenics (that do not require machinery; i work out at home with my body as resistance) for my upper and lower body as well? thank you so so so much for your time! i know this was an EXTREMELY long post.:) keep up the good work sir!

gr October 22, 2008 at 10:37 am

I have the same problem. I’m lean, with an athletic body. But when I started sports I did a lot of weighted abs… 60 kilos on machines etc… I do have abs but extended most of the time. when you touch you feel the 6 pack but under a shirt…

I’m trying now planks, reverse crunches, leg raises and jack knifes (so only stabilizing and lower abs exercices). I’m guessing that I must only do very high repetitions to avoid adding even more size to my abs.

I’m sure you have a suggestion? Which exercices, how many reps, how many times a Week?

FBB is the only website around knowing what it writes about… and applying it in real life. Thank you so much for all your precious guidance!

Jake December 11, 2008 at 8:34 pm

Rusty,

I know you get A LOT of people asking for your advice, but I’ve been stressed over working out for quite awhile now. I’ve been trying to get bigger for awhile…and I haven’t seen much results. I’ve just gotten slightly more toned.

I found your site, and it made me realize that the lean, skinny-ripped look is really much better than the massive look. I’m 5’6 and 117 pounds at the most, so obviously I’m pretty thin. I’ve realized that I don’t want to look unnaturally big. I just want to get very ripped, and lean. Muscular, but not TOO muscular. Like Cam Gigandet, or pretty much any of the guys on here (including yourself); ripped and obviously have muscle definition, but not huge. Natural, toned muscles. That’s what I want.

I have a good metabolism, and I try to eat fruits and some veggies every day. Usually for lunch at school I have a sandwich, which is basically two croissants with cheese, turky, and mustard. I’ll take yogurt, a banana, apple…stuff like that. I do tend to eat a lot of Kashi cereal, and I try to eat meat whenever I can. I am guilty of eating a lot of sweets sometimes too (gotta’ love the mocha lattes), but my metabolism allows it. However, I can’t help but worry that I’m hurting the possibility of faster, and better results.

Any advice on dieting would be highly appreciated.

And even more importantly, my work outs. I’d love some advice on that. Just to get a little bigger, and really define my muscles, not gain 20 pounds. Plus, I am kind of planning for the future too. When I’m married, and have a job, etc., I’m only going to want to work out as much as I have to to maintain the muscle mass I already have gained by then. So any advice on that would be awesome.

Also…I am very skinny, but my abs are only slightly toned. What steps can I take to get an awesome six-pack? Do I need to do abdominal exercises other than planks to make them grow, and then once I get there just do planks to maintain?

Thank you for all the help, if you decide to. I’d truly appreciate it. Great site!

God bless!

Jake

admin December 11, 2008 at 9:36 pm

Jake,

Read my newest post on abs…do crunches for maybe 3 months to increase the mind to muscle link in your abs and then do planks and vacuums, etc. You may also want to get one of those cheap ab wheels and include a few sets of those in your routine.

You may need to add in a bit more quality protein in your diet for a while. Note…I need to do a post on “sandwich meat”…not a good source of protein most of the time. Maybe eat a bit more Dairy for a while…milk, yogurt, chocolate milk, cheese, cottage cheese, etc. For breakfast make some omelet’s, etc. If you do eat junk, make sure there is at least some real food mixed in.

For working out, concentrate on getting stronger and throw in a short 15 minute HIIT routine 3 times per week. It will just take some time, due to the fact that you are a bit of a hard gainer (you will love the fact that you have a higher metabolism later in life).

Hope that helps!

Rusty

maccas October 26, 2009 at 8:19 pm

Hi Rusty.

Im 31, 5′ 11” and around 11 3/4 stone. I’ve been an super keen surfer since i was like 14, so have maintained a pretty slim build and reasonable shoulder strength. 8 months ago i was hit with an ‘umbilical hernia’ which i had put right through surgery, but it put me on my butt for like 2 1/2 months,..in which time ive gone a bit ‘squishy’. I enjoy using free weights to keep my upper body in check, though ive stopped over this whole summer cos i cant strain too much. This is mentaly crushing me as im watching myself crumble before my eyes. Im thinking of picking up a rope and hitting your routines,.as i’ve found that isolating ab excercises are really uncomfortable and i feel like i just cant work them hard enough without worrying about blowing another gasket. Would you say that this would be the best way of me stripping away the ‘pudge’, and trimming the ab’s up without direct crunches or leg lifts?

Loc July 5, 2012 at 10:39 am

Thank you Rusty for this great site. I was very fit before I became a mom. I just gave birth to a beautiful girl 10 weeks ago. I have gained 8 lbs of baby fat and ice cream fat 🙂 I just started to work out 4 times/week, mainly cardio, running/walking and indoor cycling. Due to a c-section, it is hard to do any ab exercise as it’s very uncomfortable and my belly muscle is very week (I tried to do sit-ups and push-ups and I could not do it). I’m so glad that I found your site and blanking seems to be the best option. I have a question. How many times/week and how many reps of 2 minutes/time should I plank. Thank you. Loc in Las Vegas.

Loc July 5, 2012 at 10:41 am

Sorry about typos. It should be “weak” and “planking” instead of “week” and “blanking”. English is my second language but still no excuses!

Leave a Comment

Previous post:

Next post: