Ab Circuit Workout: Strengthen Your Core & Build 6 Pack Abs

If you want to get stronger and have a flat, toned belly, an ab circuit workout is a great choice. It combines several exercises back-to-back with little to no rest.

This helps increase calorie burn, develop core strength, and support muscle growth more efficiently—especially when combined with a proper diet. In this article, we will show you easy and effective ab circuit workouts to help you build core strength and burn belly fat. 

[Related] 15-Minute Ab Workout: Quick Routines for a Ripped Six-Pack

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Quick Summary

• What It Is: An ab circuit workout combines multiple ab exercises in a row with little rest to target the entire core.
• Why It Works: This type of training helps burn fat, improve endurance, and build strong abdominal muscles fast.
• Where to Do It: Can be done at home, in the gym, or even outdoors with just a mat.
• What You’ll Get: Simple, effective routines that help strengthen your core and shape your abs.
• Boosts Performance: For maximum results, pair your AB circuit with Wild Thing pre-workout—enhances energy, sharpens focus, and increases strength to power through every rep!

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Anatomy of Ab Muscles

The abdominal muscles are a group of muscles located at the front and sides of your belly, between your ribs and pelvis. These muscles work together to support your trunk, help you move, and protect your internal organs.

1. Rectus Abdominis: This is the long, straight muscle that runs down the middle of your abdomen. It is the most visible and is responsible for the "six-pack" look when well-defined. It helps bend your body forward and compresses your abdominal organs.
2. External Obliques: These are muscles on each side of your rectus abdominis. They allow your body to twist and bend sideways.
3. Internal Obliques: Located just under the external obliques, these muscles also help with twisting and bending your trunk.
4. Transversus Abdominis: This is the deepest layer of abdominal muscles. It wraps around your sides like a belt and helps stabilize your core and keep your organs in place.
5. Serratus Anterior (bonus muscle): These muscles are found just below your chest, near your ribs. They give a strong, defined look and help with upper body movement.

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What is an Ab Circuit Workout?

An ab circuit workout is a type of exercise routine that involves performing a series of abdominal exercises one after another with little to no rest in between. Instead of doing endless crunches, you move quickly from one core exercise to another with minimal rest—keeping your heart rate up while blasting fat and strengthening your midsection.

How It Works:

• Circuit Format: 4-6 ab exercises performed back-to-back.
• Timing: Typically 30-45 seconds per exercise, 10-20 seconds rest, repeated for 2-4 rounds.
• Focus: Targets all areas of the core—upper abs, lower abs, obliques, and deep stabilizers.

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Benefits of AB Circuit Workouts

• Strengthens Core Muscles: By targeting all major abdominal muscles, ab circuits help build a stronger core, which improves your posture, balance, and overall body strength.
• Burns Fat Faster: The quick transitions between exercises keep your heart rate elevated, boosting calorie burn and promoting fat loss (including stubborn belly fat).
• Saves Time: A well-designed AB circuit can deliver a killer core workout in just 10-15 minutes, making it perfect for busy schedules.
• Increases Metabolism: The high-intensity nature of circuit training boosts your metabolic rate, which means your body continues to burn calories even after the workout is done.
• Improves Endurance and Fitness: The combination of strength and cardio in ab circuits helps improve not just your muscle endurance but also your cardiovascular health.
• Improves Posture: By strengthening your core through circuits, you create better support for your spine, helping you stand taller and reduce strain.
• Reduces Risk of Lower Back Pain: A strong core helps to stabilize your pelvis and spine, taking pressure off your lower back.
• Boosts Athletic Performance: A powerful core enhances performance in sports, weightlifting, and cardio by improving stability and power transfer.

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Best Exercises For Your Ab Workout Circuit

Building a strong, defined core requires targeting your abdominal muscles from various angles. The following exercises are highly effective for an ab circuit workout, challenging different parts of your midsection.

1. Plank

The plank is a foundational core exercise that doesn't involve movement but rather isometric contraction, making it incredibly effective for building stability throughout your entire core.

It targets deep core muscles and teaches your body to stay tight and stable. It also improves posture and reduces lower back strain.

How to do it:

• Start on your forearms and toes, with your elbows directly beneath your shoulders.
• Keep your body in a straight line from head to heels, avoiding sagging hips or a raised butt.
• Engage your core by pulling your belly button towards your spine.
• Breathe deeply and hold the position.

Muscles Worked:

• Transverse Abdominis (deep core stabilizer)
• Rectus Abdominis
• Obliques
• Lower Back
• Shoulders
• Glutes

Variations:

• Forearm Plank: Standard version.
• High Plank (Hand Plank): On hands instead of forearms.
• Side Plank: Supports on one forearm, body in a straight line on its side.
• Plank with Leg Lift: Lift one leg slightly off the ground.

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2. Bicycle Crunches

Bicycle crunches are a dynamic ab exercise that targets both the upper and lower abs, along with the obliques. This twisting movement engages multiple muscle groups and helps develop core strength, coordination, and endurance. It mimics a pedaling motion, making it effective for activating the abdominal muscles deeply.

How to Do:

• Lie flat on your back with hands behind your head, elbows wide.
• Lift your legs, bending knees at 90 degrees.
• Bring your right elbow toward your left knee as you straighten the right leg.
• Switch sides, bringing left elbow to right knee while straightening left leg.
• Continue alternating smoothly in a cycling motion.

Muscles Worked:

• Rectus Abdominis
• External Obliques
• Internal Obliques
• Hip Flexors

Variations:

• Slow Bicycle Crunches: Focus on control and full extension.
• Legs Only Bicycle: Perform the leg motion without lifting the upper body.

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3. Russian Twists

Russian twists focus on building rotational strength in the obliques and the entire core. Sitting in a V-shape position with feet lifted increases balance and activates stabilizing muscles. Using a weight adds intensity and improves muscle endurance.

How to Do:

• Sit on the floor with your knees bent and feet flat (or slightly lifted for more challenge).
• Lean back slightly, keeping your back straight and core engaged.
• Clasp your hands together or hold a weight (e.g., a dumbbell, medicine ball) in front of your chest.
• Twist your torso to one side, bringing your hands/weight close to the floor next to your hip.
• Twist to the opposite side, alternating in a controlled manner.

Muscles Worked:

• External Obliques
• Internal Obliques
• Rectus Abdominis (stabilizer)
• Transverse Abdominis (stabilizer)

Variations:

• Feet on Floor: Easier version.
• Feet Lifted: Increases difficulty and core engagement.
• Weighted Russian Twists: Hold a dumbbell, kettlebell, or medicine ball.

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4. Leg Raises

Leg raises effectively target the lower part of the abdominal muscles, which is often a stubborn area to tone. This exercise helps strengthen the lower abs and hip flexors while improving pelvic stability.

How to Do:

• Lie flat on your back, legs extended.
• Place hands under lower back or hips for support.
• Lift both legs to a 90-degree angle with your torso.
• Slowly lower legs without touching the floor.
• Repeat for reps.

Muscles Worked:

• Lower rectus abdominis
• Hip flexors
• Transverse Abdominis (stabilizer)

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5. Mountain Climbers

Mountain climbers combine cardio with core activation, helping you elevate your heart rate and challenge your abs—especially with slow or cross-body variations. They're fast-paced and keep your heart rate up. Perfect for high-intensity ab circuits.

How to Do:

• Start in a high plank position, with your hands directly under your shoulders and body in a straight line.
• Keep your core tight and gaze slightly forward to maintain a neutral spine.
• Bring one knee towards your chest, then quickly return it to the starting position.
• Immediately switch, bringing the other knee towards your chest in a running motion.
• Maintain a steady, controlled pace or pick up the speed for more cardio.

Muscles Worked:

• Rectus Abdominis
• Transverse Abdominis
• Obliques
• Shoulders
• Hip Flexors
• Chest

Variations:

• Slow Mountain Climbers: Focus on form and deep core engagement.
• Cross-Body Mountain Climbers: Bring knee towards the opposite elbow to emphasize obliques.

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6. Reverse Crunches

Reverse crunches primarily target the lower part of the rectus abdominis, similar to leg raises but with a slightly different emphasis on hip flexion. It reduces strain on the neck and focuses the effort below the belly button.

How to Do:

• Lie flat on your back with your arms by your sides.
• Bend your knees and lift your legs so thighs are perpendicular to the floor, calves parallel.
• Use your lower abs to curl your hips off the ground, bringing knees toward your chest.
• Slowly lower your hips back down without letting your feet touch the floor.

• Repeat.

Muscles Worked:

• Rectus Abdominis (especially lower portion)
• Transverse Abdominis
• Hip Flexors

Variations:

• Incline Reverse Crunches: Perform on a slant board for extra resistance
• Resistance Band Reverse Crunches: Attach a band to increase tension

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7. Flutter Kicks

Flutter kicks are a low-impact, high-rep movement that lights up your lower abs. It’s also great for building endurance and working on control.

How to Do:

• Lie on your back with your legs extended.
• Place your hands under your hips for lower back support.
• Lift both legs a few inches off the floor.
• Quickly alternate kicking feet up and down in small, controlled motions.
• Keep your core tight and avoid arching your back.

Muscles Worked:

• Lower rectus abdominis
• Hip flexors
• Transverse abdominis

Variations:

• Bent-Knee Flutter Kicks: Easier on the back, good for beginners
• Weighted Ankle Kicks: Wear ankle weights for more challenge

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8. V-Ups

V-ups are an advanced ab exercise that combines a leg raise and an abdominal crunch in one fluid motion. This targets both upper and lower abs simultaneously and requires balance, coordination, and core strength.

How to Do:

• Lie flat on your back with arms extended behind your head.
• Simultaneously lift your legs and torso off the floor, reaching your hands toward your feet.
• Form a ‘V’ shape with your body at the top of the movement.
• Slowly lower back down with control.
• Repeat.

Muscles Worked:

• Rectus abdominis
• Hip flexors
• Obliques

Variations:

• Bent-Knee V-Ups: Easier version with knees bent during lift
• Weighted V-Ups: Hold a light dumbbell to increase intensity

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9. Side Plank

Side planks target the obliques and help improve lateral core strength and stability. Holding your body on one side challenges balance and strengthens the deep stabilizing muscles of your core and hips.

How to Do:

• Lie on your side with your legs straight and stacked.
• Prop up your body on your forearm, elbow under your shoulder.
• Lift hips to form a straight line from head to feet.
• Hold, keeping your core tight.
• Repeat on the other side.

Muscles Worked:

• Internal Obliques
• External Obliques
• Transverse Abdominis
• Quadratus Lumborum
• Gluteus Medius (stabilizer)
• Shoulder Stabilizers

Variations:

• Kneeling Side Plank: Easier version, support on knees instead of feet.
• Side Plank with Hip Dips: Lower your hip towards the floor, then lift back up.

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10. Dead Bug

The dead bug exercise is excellent for improving core stability and coordination without stressing the lower back. It emphasizes maintaining a neutral spine while moving arms and legs alternately, engaging deep core muscles.

How to Do:

• Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
• Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed down.
• Return to the start and switch to the opposite arm and leg.
• Repeat while maintaining core tightness.

Muscles Worked:

• Transverse Abdominis
• Rectus Abdominis
• Obliques
• Hip Flexors (stabilizers)

Variations:

• One Limb at a Time: Extend only one arm or one leg at a time.
• Arms Only/Legs Only: Focus on just the upper or lower body movement.
• Weighted Dead Bug: Hold light dumbbells in your hands.

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Bonus: Hollow Body Hold

The hollow body hold is a fundamental gymnastics exercise that builds incredible core strength and full-body tension. It requires you to maintain a specific "hollowed" shape with your entire body, deeply engaging the transverse abdominis and rectus abdominis.

How to do it:

• Lie on your back with your arms extended overhead and legs straight.
• Engage your core by pressing your lower back firmly into the floor – imagine trying to flatten your belly button to your spine.
• Slowly lift your head, shoulders, arms, and legs a few inches off the floor simultaneously.
• Maintain the "hollow" shape, keeping your lower back glued to the ground.
• Hold this position, breathing steadily.

Muscles Worked:

• Transverse Abdominis (primary)
• Rectus Abdominis
• Obliques
• Hip Flexors
• Quads (stabilizer)

Variations:

• Bent Knees/Arms Closer: Easier version, less leverage.
• Arms by Sides: Reduces difficulty slightly.
• One Leg Up: Keep one leg slightly higher to reduce leverage.

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Ab Circuit Workout Routines

Remember to perform each exercise in the circuit back-to-back with minimal rest, then take a 60-90 second break between rounds. Focus on proper form over speed.

1. Beginner Ab Circuit

This routine focuses on fundamental movements to build a strong foundation, prioritizing control and form.

Exercises:

1. Plank: Hold for 20-30 seconds
2. Crunches: 10-15 reps
3. Leg Raises (Bent Knee): 10-12 reps.
4. Russian Twists (Feet on floor): 10-12 reps per side

Rounds: 2-3 rounds

Rest b/w exercises: 30 Sec

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2. Intermediate Ab Circuit

Ready to step it up? This circuit introduces more challenging variations and a higher volume.

Exercises:

1. Forearm Plank: Hold for 45-60 seconds
2. Bicycle Crunches: 15-20 reps per side
3. Reverse Crunches: 12-15 reps
4. Russian Twists (Feet lifted, optional light weight): 12-15 reps per side
5. Side Plank: Hold for 30 seconds per side

Rounds: 3-4 rounds

Rest b/w exercises: 20 Sec

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3. Advanced Ab Circuit

This routine is for those with a solid core foundation, incorporating more complex and demanding exercises.

Exercises:

1. V-Ups: 10-12 reps
2. Hollow Body Hold: Hold for 45-60 seconds
3. Hanging Leg Raises (or Straight Leg Raises): 10-15 reps
4. Mountain Climbers: 45-60 seconds (fast pace)
5. Side Plank with Hip Dips: 12-15 reps per side
6. Dead Bug: 10-12 reps per side

Rounds: 3-5 rounds

Rest b/w exercises: 15 Sec

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4. Home Ab Circuit (No Equipment)

Get a great ab circuit workout from anywhere, using just your body weight.

Exercises:

1. Plank: Hold for 30-45 seconds
2. Bicycle Crunches: 15-20 reps per side
3. Leg Raises: 10-15 reps.
4. Russian Twists (Feet lifted): 15-20 reps per side
5. Flutter Kicks: 10-12 reps (each leg)

Rounds: 3-4 rounds

Rest b/w exercises: 20 Sec

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Best Supplements for Your Ab Circuit Routine

1. Wild Thing by Assault Labs

Wild Thing is a stimulant-based pre-workout formula designed to enhance energy, focus, and workout performance. It contains clinically dosed ingredients like caffeine, beta-alanine, and citrulline malate. The blend targets endurance, muscle pumps, and mental alertness without excessive jitters.

Key Benefits:

• Increases workout energy
• Enhances mental focus and alertness
• Improves strength and muscle pumps
• Boosts muscle endurance
• Reduces fatigue and supports muscle recovery
• Promotes better mood and cognitive function
• Supports overall workout performance

Key Ingredients:

• DiCitrulline Malate/Infinergy®
• Beta-Alanine
• Alpha-Glyceryl Phosphoryl Choline
• Agmatine Sulfate
• Creatine Anhydrous
• L­-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L­-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy®
• Cocoabuterol®
• Thinkamine®

Customer Reviews

 Wild thing

“Was provided with the last order, the stuff worked great, planning on purchasing the next order”

-Al P.

Great

“Excellent preworkout wakes you up fast, keeps you alert and focused, no crash, pump is amazing aswell.”

-Drew

 Wild thing

“Enjoyed it, loved the tingle...good energy throughout the workout. Tastes great!”

-Ivan S.

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2. True Shred by Hard Rock

True Shred is a hybrid supplement formulated as a cutter, shredder, and muscle builder. It utilizes natural anabolic ingredients and hormone enhancers rather than prohormones. The product is designed to promote a lean, hard physique by supporting fat loss, muscle hardness, and strength.

Key Benefits:

• Non-prohormone fat cutter
• Increases muscle hardness and lean mass
• Boosts strength and endurance
• Reduces body fat and excess water
• Helps enhance metabolism and fat-burning rate
• Supports testosterone and growth hormone levels
• Improves vascularity and recovery

Key Ingredients:

• 7-Keto DHEA
• Colostrum
• Bulbine Natalensis
• Chinese Smilax/Laxogenin
• L-Norvaline
• T2
• Androsta-3, 5-diene-7, 17-dione

Customer Reviews

 True shred

“Works great !! I started to see results within a week.”

-Sy H.

 Mean machine

“This product is off the charts I've been using it for 4 years now off and on cycling but true effects and hard work”

-Power

 Really good stuff

“Love the impact I'm seeing with this - can definitely tell a difference in my energy and results”

-Sean

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3. Muscle Sculptor by Vital Alchemy

Muscle Sculptor by Vital Alchemy combines fat‑burning and muscle‑building compounds in one formula. It aims to elevate energy, control appetite, boost metabolic rate, and prevent muscle breakdown—all naturally.

Key Benefits:

• Promotes thermogenesis and supports a higher metabolic rate
• Supports lean muscle gains
• Aids in reducing muscle breakdown (catabolism)
• Increases protein synthesis
• Reduces body fat
• Suppresses appetite
• Controls cortisol

Key Ingredients:

• Epicatechin
• Yohimbine HCl
• Caffeine Anhydrous
• Grains of Paradise (ParadoxineⓇ)
• Phosphatidyl Serine
• DiCaffeine Malate
• Evodia Rutaecarpa
• Citrus Aurantium
• Celery Seed Extract

Customer Reviews

The muscle sculpture

“This is the one must have for me. Not only does it curve my appetite but it makes me mentally focused.”

-Rick S.  

One of my favs for pre-travel fat loss

“This is an amazing product for fat loss, energy and focus. I use it before I head out on vacation or before the summer to get that fine muscle detail to pop.”

-Garrett C.  

Love this product.

“My go to everytine am trying to cut. I usually stack it with True Shred and i get great results, losing fat and keeping my lean gains.”

-Tunde S.  

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4. Huge EAA by Huge Supplements

Huge EAA by Huge Supplements is an essential amino acid (EAA) supplement. EAAs are vital compounds that the body cannot produce on its own and must be obtained through diet or supplementation. This product provides a full spectrum of these amino acids, which are crucial for muscle protein synthesis and recovery.

Key Benefits:

• Complete spectrum of essential amino acids
• Supports muscle building and protein synthesis
• Reduces muscle soreness after workouts
• Accelerates recovery
• Preserves lean muscle mass
• Provides hydration support with electrolytes

Key Ingredients:

• L-Leucine
• L-Isoleucine
• L-Valine
• L-Lysine
• L-Phenylalanine
• L-Threonine
• L-Histidine HCl
• L-Tryptophan
• L-Methionine

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5. SuperHuman Post by Alpha Lion

SuperHuman Post is a post-workout formula engineered to promote muscle growth, strength, and recovery after training. It features a clinically dosed blend of creatine monohydrate, betaine, carbohydrates, electrolytes, and absorption boosters.

Key Benefits:

• Increases muscle size and strength
• Supports faster post-workout recovery
• Raises muscle protein synthesis
• Promotes greater workout volume
• Replenishes electrolytes and nutrients
• Enhances absorption of active ingredients

Key Ingredients:

• Creatine Monohydrate
• Betaine Anhydrous
• Velositol®
• AstraGin®
• Electrolytes (Sodium, Potassium, Calcium)

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FAQs: Ab Circuit Workouts

Q: How often should I do ab circuit workouts?

A: 3-4 times per week is ideal for most people. Your abs recover quickly, but overtraining can lead to strain—balance with rest and full-body workouts.

Q: Do ab circuit workouts help reduce belly fat?

A: They strengthen and tone your abs, but fat loss requires a calorie deficit + cardio. Spot reduction is a myth—focus on overall fat loss. Abs are built in the gym but revealed in the kitchen.

Q: Should I do ab circuits before or after my main workout?

A: After. Your core stabilizes your body during lifts—fatiguing it first can hurt performance in squats/deadlifts.

Q: Are ab circuits enough for a six-pack?

A: They’re essential for muscle growth, but diet (low body fat %) is the real key to visible abs.

Q: Can I get a six-pack just from ab circuits?

A: Ab circuits strengthen and shape your core, but a visible six-pack also requires low body fat through diet and cardio.

Q: How quickly will I notice an improvement in my core strength?

A: While visible changes like a "six-pack" take time and depend on various factors, you can often start feeling an improvement in your core strength and stability within 2-4 weeks of a consistent ab circuit workout.

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Final Thoughts

Ab circuit workouts train your core in a short time. They mix strength and movement. Most exercises need no equipment. You can do them at home or in the gym.

Each routine targets the full core. This helps with posture, balance, and daily movement. Progress comes with consistent effort. A strong core supports your whole body

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References:

• Schoenfeld, B. J., & Contreras, B. (2016). The muscle activation of abdominal exercises: A review of the literature. Strength and Conditioning Journal, 38(1), 52–61.
• American Council on Exercise (ACE). (2014). Best abdominal exercises: Muscle activation vs. abdominal exercise effectiveness. Retrieved from https://www.acefitness.org
• McGill, S. M. (2010). Core training: Evidence translating to better performance and injury prevention. Strength and Conditioning Journal, 32(3), 33–46.
• Sharrock, C., Cropper, J., Mostad, J., Johnson, M., & Malone, T. (2011). A pilot study of core stability and athletic performance: Is there a relationship? International Journal of Sports Physical Therapy, 6(2), 63–74.
• Willardson, J. M. (2007). Core stability training: Applications to sports conditioning programs. Journal of Strength and Conditioning Research, 21(3), 979-985.