Intense 5-Minute at Home Middle Ab Workout | Get a Strong Core Today!

Mike Kenler
May 4, 2020

Intense 5 Minute Middle Ab Workout

What is going on Aliens! It's the middle of the week and you know what that means — another challenging Workout Wednesday for your mid-week exercise routine. Today, we are going through an intense rectus abdominus workout. The rectus abdominis is the scientific term for your ab or core muscle. Although we technically only have one muscle that makes up our abs, certain exercises can optimally contract our upper, middle, or lower section of the abs. With this intense 5-minute ab workout, we are aiming to specifically target our middle section of our abs.

To begin, find a comfortable spot on the ground in an open space. Then, follow along to the rectus abdominis strengthening exercises below for 5 minutes of continuous exercise!

Total Length: 5 minutes

Intensity Level: High

Equipment needed: None

Skill level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

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Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. C-Sit Hold

During the C-Sit Hold, make sure your shoulders are off the ground and your feet are much higher than a traditional 6 inch hold. The tension should be concentrated in your middle abs!

2. Suitcase

With your arms behind you and your legs hovering above the ground, contract your abs as you bring your arms to meet your legs in the middle. Return to the starting position and repeat.

3. Mid Crunchers

Set up on your back with bent knees and your feet hovering above the ground. As your crunch forward, bring your elbows forward and your knees closer to your body. On the way down, bring your elbows back and your knees further away from the body. Repeat.

4. Touch & Go's

Lying on your back with your knees bent, contract your abs to lean forward and touch the sky. As you reach upwards, straighten your legs out in front of you. Then, return to the starting position and repeat. Make sure your shoulders are always off the ground!

5. Busters

With your legs hovering above the ground, perform alternating flutter kicks with your legs and rotate your upper body from side to side. Your shoulder blades should be off the ground for this exercise!

Thank you for being a part of the Anabolic Aliens community. Always feel free to reach out with any questions, comments, or concerns at

Also, check out the Anabolic Aliens Abdominal Abduction program for more awesome abdominal workouts!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies


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