5 minute ab workouts: 20 to follow along with
Workouts by Tiff and Dan · Updated October 19, 2026
Five minutes is enough to train your abs properly, as long as you keep working the whole time. These are our 20 short ab workouts, grouped so you can pick fast: five for beginners, then lower abs, upper abs, obliques, total core, and two with a band or a dumbbell. Each one is a free video you can follow along with.
- New to ab workouts? Start with one of the beginner friendly workouts. They have short rests built in.
- Want it harder? Try the intense lower abs workout: no rest, leg drops and 100s.
- Rather stay off the floor? Our standing ab workouts are all on your feet.
| Workout | Focus | Time | Level | Equipment |
|---|---|---|---|---|
| The only 5 minute ab workout | Total core | 6 min | Beginner to intermediate | Mat |
| 5 minute abs | Total core | 6 min | Beginner friendly | Mat |
| Abs: 50/10 | Total core | 6 min | Beginner to intermediate | Mat |
| Lower abs: nine moves | Lower abs | 6 min | Beginner to intermediate | Mat |
| Beginner ab workout | Total core | 8 min | Beginner to intermediate | Mat |
| 5 minute lower abs workout | Lower abs | 5 min | Beginner to intermediate | Mat |
| Lower ab workout: no rest | Lower abs | 6 min | Intermediate | Mat |
| Intense lower abs workout | Lower abs | 5 min | Intermediate to advanced | Mat |
| Lower abs, max effort | Lower abs | 6 min | Intermediate | Mat |
| 5 minute lower abs | Lower abs | 6 min | Intermediate | Mat |
| 5 minute ab workout at home | Upper abs | 5 min | Beginner to intermediate | Mat |
| Upper abs workout | Upper abs | 6 min | Beginner to intermediate | Mat |
| 5 minute oblique workout: no rest | Obliques | 5 min | Intermediate | Mat |
| 5 minute oblique workout: no equipment | Obliques | 5 min | Intermediate | Mat |
| Total abs workout | Total core | 6 min | Intermediate | Mat |
| 5 minute ab workout | Total core | 6 min | Beginner to intermediate | Mat |
| 5 minute abs workout: no rest | Total core | 6 min | Beginner to intermediate | Mat |
| Five moves, 50/10 | Total core | 6 min | Intermediate | Mat |
| Resistance band ab workout | Total core | 5 min | Intermediate | Resistance band |
| Dumbbell ab workout | Total core | 6 min | Intermediate | One dumbbell |
How to get the most from a 5 minute ab workout
- Work the whole interval. Five minutes only counts if you keep moving. Slow down before you stop.
- Lower slowly. The way down is half the work, especially on leg raises and crunches.
- Keep your lower back on the mat on leg moves. If it lifts, bend your knees or shorten the range.
- Lift with your abs, not your neck. Hands light behind your head, eyes up toward the ceiling.
- Three or four times a week is plenty for most people. Your abs recover like any other muscle.
Beginner friendly
New to ab workouts, or coming back after a break? Start here. Four of these give you a few seconds of rest between moves, so you can reset your position and keep your form.
The only 5 minute ab workout
Six slow, controlled moves for your lower abs, upper abs and obliques.
- Time: 6 minutes, 30 seconds per move, 10 seconds rest
- Level: beginner to intermediate
- You need: a mat
The moves: reverse crunch circles, hip lifts, frog crunches, single leg lowers, knee tuck to extension, butterfly side crunches.
Make it easier: keep every rep slow, and only go as far as you can control.
5 minute abs
Eight classic core moves you probably know already, with a short rest after each.
- Time: 6 minutes, 30 seconds per move, 10 seconds rest
- You need: a mat
The moves: crunches, plank, leg lifts, bicycle crunches, heel touches, mountain climbers, reverse crunches, Russian twists.
Make it easier: hold the plank on your knees, and keep your feet down on the Russian twists.
Abs: 50/10
Just four moves, 50 seconds each with 10 seconds to rest. Simple to follow the first time.
- Time: 6 minutes, 50 seconds per move, 10 seconds rest
- Level: beginner to intermediate
- You need: a mat
The moves: cross knee and toe touch, bicycle crunches, reverse crunches, crunch holds.
Make it easier: slow the bicycle crunches down rather than stopping.
Lower abs: nine moves, no rest
Nine lower ab moves, 30 seconds each, back to back. The one beginner pick with no rest, so take the easier options.
- Time: 6 minutes, 30 seconds per move, no rest
- Level: beginner to intermediate
- You need: a mat
The moves: reverse crunches, leg raises, flutter kicks, V-sit tucks, single leg lowers, hip lifts, sitting bicycles, leg circles, Pilates 100.
Make it easier: keep your lower back pressed into the mat on every leg move, and bend your knees if it lifts.
Beginner ab workout
Ten moves that cover upper abs, lower abs and obliques, with a 6 second reset between each. A little longer, at 8 minutes.
- Time: 8 minutes, 30 seconds per move, 6 seconds rest
- Level: beginner to intermediate
- You need: a mat
The moves: knee touch crunches, cross crunch toe touch, oblique heel taps, leg raises, reverse crunches, scissor kicks, bicycle crunches, seated V-ups, side plank dips, plank knee tucks.
Make it easier: the rests are short, so get into the next position right away, and drop your bottom knee in the side plank dips.
Lower ab workouts
5 minute lower abs workout
Our most watched workout, and a good place to start: ten moves, 30 seconds each, with almost no rest.
- Time: 5 minutes, 30 seconds per move, minimal rest
- Level: beginner to intermediate
- You need: a mat
The moves: reverse crunches, lying leg raises, flutter kicks, V-sit crunches, cross mountain climbers, plank step-outs, spiderman plank, alternating leg raises, lying bicycles, tabletop crunch pulses.
Make it easier: bend your knees on the leg raises and flutter kicks, and keep your lower back pressed into the mat.
Lower ab workout: no rest
Four moves, a full minute each, straight through.
- Time: 6 minutes, 60 seconds per move, no rest
- Level: intermediate
- You need: a mat
The moves: single leg reverse crunch, reverse crunches, crunch kicks, scissor kicks.
Make it easier: take a few seconds between moves, and keep your knees bent on the scissor kicks.
Intense lower abs workout
The hardest of the lower ab workouts here: leg drops, hip raises and a round of 100s, with no rest.
- Time: 5 minutes, 30 seconds per move, no rest
- Level: intermediate to advanced
- You need: a mat
The moves: reverse crunch with leg extension, hip raises, single leg drop and hip raise, wide leg drops and hip raise, open to close leg drops and hip raise, iso starfish crunch, seated bicycles, 100s.
Make it easier: lower your legs only as far as you can keep your lower back on the mat.
Lower abs, max effort
Lower ab moves on the mat, 30 seconds each with no rest. Quick, focused and done.
- Time: 6 minutes, 30 seconds per move, no rest
- You need: a mat
The moves: reverse crunches, leg lifts, alternating leg lowers, flutter kicks, runner's sit ups, scissors, crunch kicks.
Make it easier: if your lower back lifts, bend your knees or shorten the range.
5 minute lower abs
Nine lower ab moves, back to back. Do it on its own or after any workout.
- Time: 6 minutes, 30 seconds per move, no rest
- Level: intermediate
- You need: a mat
The moves: reverse crunches, flutter kicks, single leg extensions, hip lifts, leg extended cross crunches, extend to tuck, knee to elbow, single leg V-ups, plank saws.
Make it easier: keep your lower back pressed into the mat. If it lifts, bend your knees or shorten the range.
Upper ab workouts
5 minute ab workout at home
Upper ab moves one after another with no rest. Do it on its own or after any workout.
- Time: 5 minutes, 30 seconds per move, no rest
- Level: beginner to intermediate
- You need: a mat
The moves: full sit ups, tabletop crunches, cross crunches, tabletop side reach, toe reaches, frog crunches, tabletop tuck, crunch pulse.
Make it easier: keep your feet on the floor for the crunches instead of in tabletop.
Upper abs workout
Nine crunch variations, 30 seconds each with no rest.
- Time: 6 minutes, 30 seconds per move, no rest
- Level: beginner to intermediate
- You need: a mat
The moves: 3, 2, 1 crunch hold, crunch ups, tabletop crunches, cross crunch, eagle crunches, butterfly crunches, 100s, toe touch crunches, crunches.
Make it easier: lift with your abs, not your neck, and make each crunch smaller rather than stopping.
Oblique workouts
5 minute oblique workout: no rest
Planks and twists for the sides of your core, 30 seconds each with no rest.
- Time: 5 minutes, 30 seconds per move, no rest
- Level: intermediate
- You need: a mat
The moves: spiderman plank, oblique V-ups, side plank hold, side plank dips (each side), plank hip dips, plank jacks, Russian twists.
Make it easier: drop your bottom knee to the mat in the side planks.
5 minute oblique workout: no equipment
Side planks, cross crunches and slow bicycles.
- Time: 5 minutes, 30 seconds per move, no rest
- Level: intermediate
- You need: a mat
The moves: side plank, side plank dips, side plank pulse (each side), cross crunch, slow bicycles.
Make it easier: keep your hips lifted in every side plank, and drop your bottom knee if you need to.
Total core workouts
Total abs workout
Lower abs, upper abs and obliques in one: ten moves, 30 seconds each, no rest. Over 2.5 million views.
- Time: 6 minutes, 30 seconds per move, no rest
- Level: intermediate
- You need: a mat
The moves: full extension crunches, eagle crunches, scissor kicks, cross mountain climbers, windshield wipers, reach through crunches, slow flutter kicks, frog crunches, plank hip dips, low plank hold.
Make it easier: bend your knees on the scissor kicks and windshield wipers.
5 minute ab workout
Quick moves, back to back, for your upper abs, lower abs and obliques. Over 900,000 views.
- Time: 6 minutes, 30 seconds per move, no rest
- Level: beginner to intermediate
- You need: a mat
The moves: bicycle crunches, single leg V-ups, crunch kicks, reverse crunches, hip lifts, flutter kicks, butterfly sit ups, knee touches.
Make it easier: keep your lower back pressed into the mat on every leg move. If it lifts, bend your knees.
5 minute abs workout: no rest
Crunches, twists, climbers and a plank, 30 seconds each with no rest.
- Time: 6 minutes, 30 seconds per move, no rest
- Level: beginner to intermediate
- You need: a mat
The moves: cross crunches, bicycle crunches, heel taps, L-sit cross toe touches, Russian twists, cross mountain climbers, hip dips, spider crunches, plank hold.
Make it easier: keep your lower back pressed into the mat on the floor moves, and keep your feet down on the Russian twists.
Five moves, 50/10
Five bigger ab moves, 50 seconds each with 10 seconds to reset between them.
- Time: 6 minutes, 50 seconds per move, 10 seconds rest
- Level: intermediate
- You need: a mat
The moves: leg raises with a crunch, starfish crunches, tuck to leg openers, extend to reverse crunch, double crunches.
Make it easier: press your lower back into the floor on every rep, and use the 10 seconds to get set for the next move.
With a band or a dumbbell
Resistance band ab workout
Leg raises, crunches and climbers with a band around your feet.
- Time: 5 minutes, 30 seconds per move, no rest
- Level: intermediate
- You need: a mat and a mini resistance band
The moves: leg raise abduction, leg raises with pulses, alternating toe taps, bicycle crunches (legs only), single leg reverse crunch, oblique crunch, mountain climbers.
Make it easier: use a lighter band, and keep tension on it the whole time.
Dumbbell ab workout
Ab moves with one dumbbell, 30 seconds each, no rest.
- Time: 6 minutes, 30 seconds per move, no rest
- Level: intermediate
- You need: a mat and one dumbbell
The moves: V-ups, leg lifts, Russian twists, crunch ups, side to side crunches, full extension crunches, cross toe crunch, butterfly reach throughs, bicycle pass through.
Make it easier: start lighter than you think, and set your mat and dumbbell before you press play: there's no rest between moves.
Make it 10 or 15 minutes
Stack two or three back to back. Take a minute between them if you need it.
| Time | Do these back to back |
|---|---|
| 10 min | 5 minute lower abs workout + 5 minute oblique workout: no equipment |
| 10 min | 5 minute ab workout at home + intense lower abs workout |
| 15 min | 5 minute lower abs workout + 5 minute ab workout at home + 5 minute oblique workout: no rest |
Questions
Is a 5 minute ab workout enough?
For your abs, yes, if you work the whole time and do it a few times a week. It also makes a good finisher after a longer workout, or a short session on its own on busy days.
Can I do a 5 minute ab workout every day?
You can, if it feels fine and you aren't sore. Many people do better with a day off between harder ab sessions. Switching the focus helps too: lower abs one day, obliques the next.
Can you get abs in 5 minutes a day?
You can train your abs in 5 minutes a day. Whether you can see them depends on your body fat, and that comes down to what you eat and how active you are overall. No ab workout burns fat from your belly in particular.
Which 5 minute ab workout is best for beginners?
Any of the five in beginner friendly. Four of them have a few seconds of rest between moves. Take the easier options, and stop a move early if your form slips.
My lower back or hip flexors hurt on leg raises. What should I change?
Bend your knees, shorten the range so your lower back stays on the mat, and slide your hands under your hips for support. If it still hurts, swap the move for reverse crunches. If pain sticks around, check with a doctor or physical therapist.
