When Harley first made me do these quick and dirty abs I was skeptical. I honestly didn’t think that doing such a short set was going to work my abs. Jokes on me because the next morning I could barely laugh.

-Beginner: 25 sets of each exercise

-Medium: 50 sets of each exercise

-Expert: 100 sets of each exercise

These numbers are just suggestions, so listen to your body and modify! Do 5 sets, 10 sets, 200 sets it doesn’t really matter as long as you’re working hard and feeling good.

Do one round of each exercise with little to no rest in between.

  1. Modified hip dips (I’m making up this name I really have no idea what to call these): Start in high plank and bring the tops of your feet to the floor, heels to the sky. Your arms should not break the vertical plane so if you feel these in your shoulders you’re using too much upper body. You should feel these pretty quick, so if you don’t, you are probably using your hips to bring you up instead of your core. These will work your whole core.
  1. Hip Lifts: Lie on your back with your legs at a 90 degree angle, hands underneath your bum (for an extra challenge bring them beside you or behind your head). Use your core to lift your hips off the ground. Keep your knees above your hips. DON’T swing your legs… this does nothing for you. Really engage your core to bring your hips up. These will really target those pesky lower abs.
  1. Modified V-sit ups: Start by sitting on the ground. Lean back so your feet are off the ground and you are balancing on your bum. Extend your legs and lean back staying balanced. Return to that original seated position. This works your whole core but really targets your upper abs.

4. Super(wo)man: Lay on your belly and extend your arms and legs out. Lift your legs and arms off the ground at the same time. Move slow and really engage your back to lift. Its not always about the 6 pack, its really important to also be strengthening your back muscles.


If you’re like me none of that actually made sense, so just watch the gifs instead. Harley was kind enough to model the exercises for me, and lets be honest, his abs are pretty motivating.