Bowflex® Bodyweight Workout | Six-Minute Standing Ab Workout
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- čas přidán 6. 07. 2024
- Like this video? Check out more Bowflex workouts here: bit.ly/33juCla
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: • Bowflex® Bodyweight Wo...
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I’m 80 years old gym closed here cause of lockdown. I tried this it’s real good I’ll be a regular. Thanks Peterfrom UK
80 yrs God bless you
i wish you stay healthy in this pandemic
Well done sir so important to stay in shape, I have some flexibility videos on the channel if you need help
Great..... Keep it up sir
Like Tom Petty said -“if you never slow down, you never grow old”. After 50 I wish we could stop counting the years and just live our lives being as young (or old) as we feel.
I want to sincerely thank Mr. Tom Holland and the people of bow flex. I started doing this exercise every day along with a two minute cardio warm-up and 20 minutes of powerwalking and within seven months I’ve lost 40 pounds. I’m so blessed that I found these videos please give them a try with a balanced diet. You will absolutely see results. Thank you once again.
this workout was so easy I loved it! I only followed the dude it was great
You had us in the first half, not gotta lie!
😂😂
A M 🤣🤣 GOT EM’
Lol good job
HAHA! This was great! Hey checkout my workout channel
10 seconds in I was like “hell no” but I was pushing myself and was happy when I finished. It’s nice to do something productive other than watching netflix over quarantine :)
Ps. Thx for 12 likes
All girls are beautiful
See the transformation of motivated girls here 👇👇
Please check this out:
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I made it past the initial cross punches, but then halfway through the next routine I started dying. Gonna keep with it. Rome wasn't built in a day and all that.
I guess best would be watching Netflix and doing this at the same time
I do this workout 6 days out of the week along the 8 minute at Home Ab Workout and i've lost 20 pounds! Im so happy!!!
+KI MA That is awesome. Keep up the great work! - Marlo, Bowflex Team
Ki Ma : For how many weeks did you do ?
Just once a day?
l love the man
har
"As you get stronger you will go longer" Great energy love this!
Yes
i love this.. neck pain no more :D
+Cherry-An Saragena We are so happy to hear this!! - Mandy, Bowflex Team
I second that! Core workouts always give me neck pains.
@@SenashiaEkanayakeSeni 443
@aodcrowlp 4ttt
Yy
This workout is the best! Like literally I sweat like crazy in this 6mins
+A cup of Tae 2 Suga cube plus a Kookie It is definitely a tough workout, and keep up the great work!! - Mandy, Bowflex Team
A cup of Tae 2 Suga cube plus a Kookie AYYEEE ARMYY. We got dis 👌
wow!!! BTS. ...tae. .. suga💓
A cup of Tae 2 Suga cube plus a Kookie ARMY!!!!!
Same here!!
Those ladies are the ultimate motivation.
+bullion78 Thanks for checking out the video! - Mandy, Bowflex Team
amen to that
They are indeed .
I go at my own pace
The best thing about him is that he always says go at your own pace, don't overwork yourself. And that really helps👍👍👍👍👍
much less pressure for lower back,this is good,thx
+Riverton Cooper You are very welcome, and we appreciate the feedback! - Amanda, Bowflex Team
For those curious about the results; Been doing this video since August 2nd usually 5 or 6 times a week combined with the 8 minute Abs ground workout video from Bowflex. I've gotten a little skinnier (lost 8kg), my abs feel like a brick wall now, and my arms look a little bigger and toned. The first week was the toughest but after that I can now do these moves in one go and been adding extras lately. It's worth it!
I love how the guy isn’t doing anything 😂
😂
He is actually. Explaining, guiding and motivating us. That's key when you exercise. I love him, Tom is the best online trainer out there.
Lol! He narrates
Gary Vincent Dela Cruz Yeah. 😄
like my school sport teacher :'))
I walk 30 minutes, portion my meals and do this workout at least three times a week. I’ve lost 9 pounds. Thank you Bowflex! I’m feeling great!
That's so awesome, Matt! Congratulations, and keep up the great work! -- Dave, Bowflex Team
Did your stomach get flatter
crista Carbonell YES!
I have never felt so accomplished in 6 mins. This was great. My abs are burning a but, i'm breathing heavy, and I broke a sweat. IN 6 MINUTES!!! LOL. THANK YOU!!
Naiomi Sweets
Feels the same
Thank you saying take the "just" out of our vocabulary! ❤️
I feel the burn! Mostly in my legs! But my core will get there in time! I have such a weak core from my starting point right now but that will definitely improve soon! Thanks for the awesome workout!
+Cosmic Sanctuary, for a great core workout you may want to try a plank workout. It is an amazing core workout. - Marlo, Bowflex Team
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Keep going!! You can do this!!
Observe Beauty We Are All One pleasecheck my videos 😊
I was going to say I feel it mostly in my legs too and can hardly lift them by the last ten seconds. Is that normal? I don't really feel much at all going on in my abs.... =\
@@surrealfeline according to some researching I did, you really need to focus your pressure on your core. instead of letting your legs do most of the effort, try to use your core. breathing is also important accdg to google lol try inhaling and exhaling, specially exhaling during the hardest part like for example when you lift your leg up
I started following this workout on April 2020. I do this every day (even weekends) and now (June 2020) I can see my belly has reduced fat and has toned in a satisfactory level so I can really say this works 100%!
I also do not follow a strict diet although I’ve slightly reduced my intake of meals but still pretty liberal on everything! Again, I do this exercise everyday (including another 4-minute routine from PopSugar Fitness and sometimes 15-20 minutes on an indoor cycle if I missed a day working out) so I burn the calories immediately. In case anyone’s curious, I am an average build so there was not much to shred anyway but just the motivation to do this six minutes everyday will get anyone going and loosing weight!
Hello super kurs sawa🤩🤩🤩😍😍😍
i love this guy...he's so motivating and nice!
This is a great workout, I can feel instantly feel it.
I like Tom as a fitness instructor. He's really positive and I feel really good about doing 6 minutes, :) good music too
I am amazed that he answered most of the questions, you man are awesome.
Thank you for this 6 minute workout.🙏🏽It fits perfectly in my morning schedule and I definitely feel the burn.
Thank you Bowflex!!
_...and don't forget your Diet if you wanna have abs_ 💖
Bye bye cakes, cookies, and icecream 🍦🍰😣
Tough Shit ah three of my favorites
As they say, 6-packs are made in the kitchen, not just through exercise.
@Human with zero talents Yes sine icecream has lower calories per serving
So true 😅
I added this workout to my 12 week workout, love it because it’s not hard, longer exercises won’t give you results ( and I prove it) short workouts are more effective, thank you coach for sharing this video 🙏🏻❤️
Thanks for such motivating training it really makes me feel like if I can do this! also there's no neck pain Thanks a lot！
Just watching the video on my couch (it's 11pm) makes my abs flex. Can't wait for tomorrow to try it out!!!
I am doing this for a week now and I can already see my abs toning up its visible that these exercises are result oriented!
Day #3 done! I'm feeling it today. Love all your exercise routines. I like that they are short so I can combine them..( this is my 5th video today lol)
+Bethany Carr, Great to hear. Keep up the great work. We are happy to hear you are liking the videos. - Marlo, Bowflex Team
I played clean bandit while watching this. I did it and I feel great. I’ll keep doing it. Thanks
What i like most about these Videos, you dont need to watch em. Listening is enough to do the workout. Great, thanks as lot.
Great ab workout!
I love this workout ... started this week and already seeing results😍
This so well shot, it is very helpful. Thank You to Tom and the athletes doing the workout.
Totally love it and totally worth it. Thank you so much!!!
Thanks for this = really helpful, and easy to fit into a busy (or lazy) schedule!!
This was probably the easiest workout in youtube that I did haha
I'm feeling the burn in my abs really well. Did after some sitting ab workout and yeah, it's a great way to end a day.
Did this 4 times. Amazing workout
Its honestly amazing how she smiles throughout
Perfect. I really do dislike floor exercises. Perfect for me when i don't do my 45 minute work out x
I'm 57!
Great workout. I feel the burn in my legs as well as my abs👍
Great 6 min burn that can be done in the office! Me and my team have started this and the burn is real! Legs and abs, check!
This was my first work out and it was really motivation I can do a workout like this in the morning and then again at night
Great Workout, my whole body including my arms and legs are sweating...
Awesome fat Burner!!!
+Kayla Khondowe Thanks so much for the comment, and keep up the great work! - Mandy, Bowflex Team
I have been doing this 3x 5 days a week since quarantine started with added other exercises and I lost 30 pounds
Love this , great workout , I’m sweating , will being doing this everyday, thank you 🙏
Perfect. Love. Thank you!
I've never experienced 6 minutes which could make my legs as heavy as these. Holy cow.
I do this daily along with 8 mins abs workout and it has helped me lose thigh fat and belly fat.. I lost total of 5-6 kgs in 4 weeks. My body is in shape now.. Thank you bowflex ❤ I even recommend all my friends to try your workout videos as they were amazed to see my transformation and reached out to me for suggestions
I'm 63 and haven't been doing anything but sitting behind a desk. This workout got me started. Thank you!!
Love this workout!!
Hi EVERYONE, I started this routine Monday & I'm STILL going. LOVING these workouts & I'm starting to see definition in my abdomen area. On to the 8min abs!! Let's Do This!!
Dana Stubbs - Keep up the great work! --Bowflex Team
Really, really wonderful. Thank you for the great content.
Perfect all round workout in a short space of time. Thank you so much.
His workout are amazing happy I came across these videos
This is my go to workout now. It's only 6 minutes so it doesn't take long. But its effective. I can't do crunches on the floor. It hurts my hips. So this is finally an exercise I can do for my core.
This is what i’m looking for, standing abs work out..... 👍🏻👍🏻👍🏻
and then u did it and found out it was for legs? me too
I am 64 years old. This exercise is Excellent for me. Thank You kindly. I can do it.
Can feel it more on my legs than abs lol. Thank you for the video ✌
I feel like my legs and thighs are the ones getting abs lmao
Yea, I feel it more in my legs.
Me too dude
It’s because you’re are not probably putting the pressure in your abs, if you put in the abs you will feel less pain and instead the effort would go the abs. ^_^
It was hard for me at the beginning, but once you get the technique, you get used to it ;)
You need to put pressure on your abs thats why this exercise is specific for ab workout everyworkout you must apply pressure on your abs while breathing
@@blasterflash7146 r u a doctor?
A nice addition to my workout routine, what a great 6-minute combo ab work out standing up. Thank you. :)
I love it when he says "do what you can at home" or "you're doing great at home", I think it's so motivating!!
wow...great 6 mins indeed. thank u!
Absolutely love this Routine and do it 4 times a week.
did you see any changes?
Wwwoo my legs hurt! But this was a good quick workout! 💖💖💃💃👏
Started this workout yesterday, I love it! Feels good 😁
I’m so happy to have found this video thumbs up
1st time I tried... Looks easy but wow it definitely felt like a workout! Going to try and do daily and see what happens...
Love these 5-6 min workouts. Not as daunting and a great motivator for more movement. Thank you for these workouts.a
+Whoops you can create a play list so that you can have all your favorite videos in one place. Give it a try see how you like it. Keep up the great work! - Marlo, Bowflex Team
As you were replying I was creating a list...thank you SO much for your reply. I am exercising, I promise...
one of the best workouts ever, short and effective 🔥
Thank you Bowflex, you made my life easier and better.
Great job Thanks
+Francisco Gomez Thanks for the comment! - Amanda, Bowflex Team
Tried it just now.......mien feeling the burn ja. This is my everyday workout now 😀😊
+emilda rodriguez It is definitely a tough workout! Keep up the great work! - Mandy, Bowflex Team
This was awesome . These ladies are fit. Protein time, then the grind. Thank you.
Love this workout
One of the easiest and practical workouts i've ever tried .I like that it is done standing and that it targrts both abs and legs.I do it every now and then and I already saw great redults.Can't thank you enough 👌🙏💙
Currently doing this 2x a day after cycling. Will do this for a month and I hope will see result!!!
By far best YT streach/exercises videos for me.
Great workout!!
do this 4 sets, Tabata style 🤘😬
😅
THANK YOU SO MUCH!! I've been doing alot of this 6 minute work out at home :-)
Loved it, and just completed. Thank you!
I love this! A high quality, focused 6-min ab workout is a great way to top up cardio on a day after leg day when those aches kick in 😂
When I saw the workout i was like - this is easy... But the way my legs started burning after 6 minutes...It was so fun but also a bit hard.but it was worth it
This is not as difficult or unrealistic than other home exercise! I'm going to start DOING it every morning starting from tomorrow! Thanks Coach!
+Yassy T You got this. Let us know how it goes. - Marlo, Bowflex Team
wow new favourite workout! Actually got me sweating and feeling a burn while I could still keep up!!
Marvelous
Man is talking continuously to keep interest intact.
Looks like easy for me. I can do this.
Wish best luck for me
i just did it with my mum 😀😍😍 this is amazing😁😁😁
That's awesome, Grace! Keep up the great work! -- Dave, Bowflex Team
Awesome work out, thanks so much.
Omg! My legs and abs are on fire! I didn't know a six minutes can do that :D :D
Ohmagahd this six minute workout is so hard!! This has shown me how weak i really am.. i must have took about 10 breaks in these six minutes.. im now on my 5th day and this is the first time ive been able to complete this workout without taking a break.. ive also started doing squats to strenght my legs as i felt doing this workout ws having more of an impact on my legs rather than my abs and therefore i was having difficulty completing it, the squats have really helped.. Thanks for the workout.
It's definitely challenging at first, but it's going to get easier as you go. Before you know it, you're going to be seeking out an even greater challenge!
How much you lose or reduce
Thank you! I was sooooooooo needing this!!
Ok. That was great. Kicked my six minute butt lol
Im doing this 6minutes in the morning and 6minutes in the evening... its easy to follow and i see the result...
GOOD JOB BOWFLEX👏👏👏
Thanks this is an amazing workout
+Jaxsen Larsen Thanks so much for the feedback! - Mandy, Bowflex Team
I cant lie flat on the floor because of my scoliosis hump, I lose balance and muscles are not trained evenly.
This is a perfect alternative.
+Jenny Hendriks glad you were able to find a workout that is effective for you! Keep crushin' it! 🔥 - Connor, Bowflex Team
I have practiced this since 2017 and now it is 2020. Thank you Bowflex.
Fabulous workout! Thanks! I do this in addition to a fitness walking video.
I gave this workout a try the other day. I did it two days in a row, all the way through.
Well, I wasn't prepared for the third day which found me hobbling around and in some pain. I definitely strained my front hip muscles. (Surprise! I'm not 18 anymore!:):) LOL!:))
I Googled for more info, found some stretches for relief, and took a day's rest. Today, I'm 90-95% recovered.:):) I'll start up again in a few days because I think I'll get some great results with this workout. It really is a terrific workout.:) But, I caution others to go lightly the first time out. Perhaps do some preliminary stretches. Don't push yourself or overdo (like i did). Build up to the six minutes slowly over a number of days. In my situation, these are muscles I haven't used in a long time, hence the strain.
+Mark Szorady Glad you liked the standing ab workout and found some stretches that work for you! Keep up the great work! -Quinn, Bowflex Team
Sorry about your experience, but thanks for the heads up! :)
No problem at all! I gave it a rest for a couple of days and I'm now back stronger.:) I'm doing the routine every other day for the next two weeks and then will work up to doing it every day. it was mostly my fault. I jumped in doing to much too soon. it should have been more gradual on my part.
Mark Szorady
make sure your posture is aline before you do any exercise I would recommend a gonstead.com