Four Minutes a Day to Rock-Hard Abs | Learn: Your Fitness Business Resource

Four Minutes a Day to Rock-Hard Abs

Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • Celebrity trainer and fitness guru, Michael George, shares his thoughts on how one can get rock-hard abs.
  • The following article is the Official Rock Hard Abs Four-Minute Workout by celebrity trainer Michael George.
  • Practice this program daily and your abdominals will be rock-hard before you know it. is pleased to have celebrity trainer and fitness guru, Michael George, share his thoughts on how one can get rock-hard abs! Michael George has helped some of the biggest actors in Hollywood shed off the pounds and keep the weight off.

In today’s world, everyone is constantly busy. A daily schedule consists of cramming everything into a short amount of time and many times forgetting to exercise. Going to the gym is not a priority in one’s busy schedule. The flat stomach you used to have is beginning to become a little larger.

The abs are usually forgotten the most during our busy schedules. Obviously, consistent exercise and a balanced diet are crucial to one staying healthy and keeping the abs from turning into mush. Unfortunately, people will many times become too busy and never get into a consistent workout schedule. What can people do to keep their stomachs strong and toned?

According to Michael George, four minutes a day will keep the mush away.

People don’t have time to work out for hours. Fortunately, to properly strengthen the abs and keep them in shape, all you need is four minutes a day. Here are four exercises you can do, one minute each, in the privacy of your office or home for stronger more toned abdominals.

For more workouts that you can do from the comfort of your own home, sign up for an PRO plan today.

Rock Hard Abs Four-Minute Workout

The following is the Official Rock Hard Abs Four-Minute Workout by celebrity trainer Michael George. Read below to find the best way to keep the mush off of your stomach and to get rock hard abs with just four minutes a day.


Time: 1 minute

Lie down on a soft mat or carpet. Bend your knees so that your feet are flat on the ground. Clasp both hands behind your head to support your neck. Slowly bring your head straight up, not forward, pulling from the abdominal area as you exhale. Your head only needs to come up far enough to feel a complete contraction of the abs. Then, allow your head to slowly return down to the floor and repeat. Be sure to do each repetition slowly and controlled while expelling a breath on each contraction. Do as many crunches as you can in 60 seconds.

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Reverse Crunches

Time: 1 minute

Start in the same position as with the crunches, but this time cross your legs at the ankles and slowly bring the knees up into your chest and straighten out your legs; but still keep a slight bend as your arms lie flat on the floor, palms down beside your body. Lift your pelvis off of the floor an inch or two using only your lower abdominals. Make sure you feel the lower abs working and not the momentum of your legs swinging back and forth. Do as many reverse crunches as you can in 60 seconds.

Oblique Crunches

Time: 1 minute

Start by lying on your back on a mat or soft carpet with feet flat on the floor. Take one leg and cross it over the other leg so the crossed leg is resting on the thigh of the other leg. Bring the arm of the bent leg behind your head while the other arm rests on your stomach or on the floor, which is an easier version. Slowly bring the arm that is behind your head up as you twist so the outside of that elbow goes towards the outside of the opposite knee. Slowly lower down and repeat. Do as many oblique crunch repetitions as you can in 30 seconds. Then switch sides and repeat.

Slow Bicycle

Time: 1 minute

Lying on your back again, clasp your hands behind your head. Bring both knees into your chest and then extend one leg fully as you push out with the heel simultaneously as you slowly crunch and twist bringing your opposite elbow to the opposite knee. After your opposite knee and elbow touch, or come close to touching, slowly continue to do the same with the opposite leg and arm. Picture yourself riding a bicycle very slowly while lying on the floor. The key to the bicycle exercise is to do it very slowly to a three-count allowing the upper abs and obliques to work in unison.  Repeat for 60 seconds.

Practice this program daily and your abdominals will be rock-hard before you know it. For even more progress, sign up for an PRO plan for access to workout plans, personal trainers, training logs, nutrition trackers, and more.

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