20 Minutes Abs Workout

Building a solid six-pack doesn't have to be a drag. This home workout hits your core from every angle with only your bodyweight. Zero kit, less faff, maximum results

Let's be honest, abs sessions are rarely the most thrilling. They generally take too long and do not seem like the best use of your valuable time in the gym. But a solid core is the cornerstone of your physique, improving strength and fitness across the board with its ability to efficiently transfer power and protect against injury. Which is why we are prescribing a home workout that means you can always squeeze in a fast, effective ab workout, wherever and whenever you are willing an able.

Designed by Ross Edgley and extracted from The World's Fittest App, this session uses only your bodyweight to hit your abs from every angle and build stronger core, one that will enhance your general athleticism. Plus, it carves out a visible six-pack. Work through the warmup moves, then perform exercises 2A to 2C as a circuit. Do three rounds then finish off the session with some fast sets of bicycle crunches. 20 minutes is all it takes. So get cracking.

THE WORLD'S FITTEST APP

From the team at Men’s Health UK and athlete-adventurer Ross Edgley, The World's Fittest App puts 4 individual 12-week training plans at your fingertips. They have been designed using simple moves — each with an easy-to-follow video demonstrations — and only basic gym kit. All the plans are based on sports science fundamentals to make you fitter, leaner, stronger and faster, whatever your starting point and whatever your goal. Available on iOS and Android, start transforming your fitness today. It's the best day to start.

1) Lizard Walk10 metres, 3 sets, 30 seconds rest 

To warm up, you're going wild. Get into a plank position to start. Take your first step by bringing your left hand and right knee forward, coming down into a low press-up position.

Repeat on the other side and alternate to move forward. Crawl out 5 metres, then reverse the movement 5 metres back to where you started.

              2A) Walkout

        5 reps, go straight to next move

Now for your abs-focussed circuit. From a standing position, drop your hands to the floor and 'walk' them out into the elevated part of a press-up.

From here, perform a press-up, and then walk backwards to the starting position. Stand straight at the top, take a breath and then walk out into the next rep. After 5 reps go straight to the next move.

                2B) Plank

45-60 seconds, go straight to next move

Get into a press-up position, resting on your forearms rather than you hands. You want to form a straight line from your head to your feet, so try to keep your hips level.

Tense your abs and glutes for some added solidity as you start to tire. Fight the shakes for the full time. And then collapse. Go straight to the next move. Which, thankfully, is a bit of a breather.

        2C) Downward Dog

5 reps, 60-90 seconds rest then go back to 2A) Walkout. Do 3 circuits

Some much-needed active recovery before your proper rest. Press down on the floor with your arms and straighten your legs. If it's too hard on your hamstrings, leave a slight bend in your knees.

Now lower your heels towards the floor and relax your shoulders. Try to relax your shoulders. 'Omm' if you like. Take 60-90 seconds and then start the circuit again with the 2A\ Walkout. Do 3 circuits in total.

        3) Bicycle Crunch

      20 reps, 3 sets, 30 seconds rest

A final blast for your core. Tighten your abs and flatten your spine against the mat – hold them tense throughout the exercise. Lift your legs up, knees bent at 90 degrees and shins parallel to the floor.

Raise your shoulders and head, with your hands behind your head. Extend your left leg and pull your left shoulder towards your right knee. Return to the start position. That’s one rep. Now reverse the movement. A full 20 reps, please. Rest and repeat for 3 sets. You're done.