Workout Routines

The 30-Minute Abs Workout Program: Challenge your total-body strength on day 9

Chisel your entire midsection—and hit pretty much every other major muscle group in your body—with this half-hour workout.

Turkish Getup
AlexD75 / Getty
AlexD75 / Getty
Duration 30
Exercises 3
Equipment Yes

The goal of The 30-Minute Abs Workout Program is exactly what it sounds like—our goal (and, presumably, your goal) is to completely build out your midsection in a half-hour each day. As a result, this routine covers all the muscles you want to hit for that six-pack.

If you've done the previous workouts in the program, see if you can push yourself to hit four sets with each exercise. If you've just jumped in, three sets is fine.

Out of all the workouts in this program, this is probably the most challenging to your overall musculature. Ball slams and Turkish getups may focus on your abs and obliques, but they hit muscles all over your body—your legs, arms, shoulders, and core will all get an intense workout. And even the most abs-specific exercise in this list, the Swiss ball crunch, will tax your overall stability and balance more than the average plank or situp.


Do all three exercises in order, doing 3–4 sets of each.

For more abs workouts:

Check out the core workout for abs that popthe best bodyweight abs workout, and 10 ways to develop the best abs in the gym.

For a complete archive of our daily quick-hit routines, go to

Today's Workout The 30-Minute Abs Workout Routine: Day 9

Exercise 1.

Ball Slam You'll need: Medicine Ball How to
Ball Slam thumbnail
4 sets
10-15 reps
90 sec. rest

Exercise 2.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
4 sets
10-15 (each side) reps
90 sec. rest

Exercise 3.

Turkish Getup You'll need: Kettlebells How to
Turkish Getup thumbnail
4 sets
10-15 reps
90 sec. rest