This viral 8 minute abs workout will help you carve a toned six-pack

These nine moves will help improve your core, promote circulation, reduce back pain, and prevent injury

Three woman outside holding a plank
(Image credit: Getty Images)

Targeting your abs as part of your workout routine helps you build a stronger core, and over time may even lead to visible six-pack muscle. Beyond the aesthetics, core strength is an integral part of balance, stability, and circulation. 

Likewise, incorporating some of the best workouts for abs helps improve your posture and can even help prevent lower back pain. You can promote muscle growth and aid post-workout recovery using many of the Black Friday protein discounted this year. 

If you're sick of performing endless sit-ups, planks and crunches, and are looking for a little variety, you could do a lot worse by shaking things up a bit with this viral 8-minute from Bretman Rock, an established beauty influencer and YouTuber. 

Although not known as a fitness expert, Rock's core workout – with over 1,500,000 views – is short, challenging, and creates results. 

Watch Bretman's workout routine here:

Bretman Rock's abs workout is a great way to get started building core strength, and it doesn't take long for training to show results. According to one study, it takes just four weeks to improve core stability.

If you've been experiencing back pain, a separate study found that core strength can help reduce its severity. Maintaining this mid-body muscle can also prevent injury and improve your posture, so there are many reasons to give it a try.

If you want to take things a bit further and incorporate a few more moves, consider adding some of the best glute exercises, which will work your legs and your core. To target your lower body, switch things up with some of the best leg workouts as well.

The popular social media star calls his workout ABSolutely Not, and it includes three rounds of three moves with a 30-second rest at the end of each round. As shown in the video, the Bretman Rock abs workout consists of the following moves: 

  • Crunch: 20 reps
  • V-sit crunch: 40 reps
  • Plank: 60 seconds
  • Rest: 30 seconds
  • Plank hip dip: 20 reps
  • Mountain climber: 40 reps
  • Scissor: 60 reps
  • Rest: 30 seconds
  • Leg raises: 20 reps
  • Toe touch crunch: 40 reps
  • Hollow body hold: 60 seconds

This short workout will make you work hard, but it requires just a few minutes per day to get results. Fortunately, it also doesn't require any equipment, so you can do it wherever you are without having to break the bank. 

As you build abdominal muscle, you could even add resistance bands into the mix for an extra challenge. If you're hoping to build core strength to reduce your back pain, alongside training, consider investing in one of the best posture correctors.

James Frew
James Frew

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2013 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.