4-Minute Ab Blast from a 2025 Training Video: Leg Raise Oblique Crunch & More

This short routine—highlighted in a 2025 training video—focuses on core strength with an emphasis on the obliques and transverse abdominis. If your goal is to tighten the waistline and build a resilient midsection, pairing targeted moves with an overall plan is essential. For a deeper look at oblique-specific work you can pair with this routine, check out this roundup of the best oblique exercises to mix into your training.

Below is a clear breakdown of each exercise from the clip, a compact workout plan you can repeat in a challenge, and practical tips for progression and safety.

The Four Exercises (What to do and why)

1. Leg Raise Oblique Crunch

• How: Lie flat, hands by temples or lightly behind head. Raise legs to 90°, then rotate hips and lift your torso toward one knee, targeting the oblique on that side. Lower and repeat, alternating sides after a set.
• Why: Combines hip flexor-driven leg raises with rotational crunching for stronger side abs and improved pelvic control.
• Reps/tempo: 10–15 reps per side, controlled 2–1–2 (2 sec lift, 1 sec squeeze, 2 sec lower).

2. Abdominal Squeeze

• How: From a supine or seated position, draw the belly button toward the spine and hold a strong isometric contraction. Hands can rest on the belly to feel the engagement.
• Why: Trains the transverse abdominis (deep core) for better posture, lumbar support, and a flatter midsection.
• Reps/tempo: Hold 15–30 seconds, repeat 3–5 times with normal breathing; progress by increasing hold time or adding small movements (marching legs while squeezed).

3. Pulse Up

• How: From a semi-reclined position, lift your upper body slightly and pulse upward in small, controlled lifts at the peak of each contraction.
• Why: High-rep pulses increase time under tension for the rectus abdominis without full-range spinal flexion, useful for hypertrophy and muscular endurance.
• Reps/tempo: 20–40 pulses per set; keep movements small and controlled.

4. Alternate Oblique Crunch

• How: Lying supine, bring opposite elbow to knee in a bicycle-style but with emphatic oblique crunches—pause and squeeze on each rep.
• Why: Promotes rotational strength and coordination, addressing obliques unilaterally for balanced core development.
• Reps/tempo: 12–20 reps per side, slow and deliberate; focus on quality over speed.

Compact Workout Plan & 7-Day Challenge

Goal: Build consistency and progressive overload in 4 weeks.

Sample session (can be completed in 6–12 minutes):

• Warm-up: 2–3 minutes of light cardio and dynamic twists
• Circuit (3 rounds):
  • Leg Raise Oblique Crunch — 10 per side
  • Abdominal Squeeze — 30-second hold
  • Pulse Up — 30 pulses
  • Alternate Oblique Crunch — 12 per side
  • Rest 30–60 seconds between rounds

Weekly progression:

• Weeks 1–2: 3 rounds, focus on form
• Weeks 3–4: 4 rounds or add resistance (light ankle weights, slow tempo, or a 2–5 second isometric hold on each rep)

For motivation and measurable gains, try a 7-day mini-challenge where you perform the circuit daily at a sustainable intensity, increasing reps or hold time on day 4 and day 7.

Tips, Modifications, and Pre-Workout Notes

• Breathing: Exhale during the contraction and inhale on the return. Never hold your breath.
• Lower back safety: If you feel lumbar strain during leg raises, bend the knees and shorten the lever arm, or place hands under the glutes for support.
• Scaling:
  • Easier: Perform movements with feet on the ground for abbreviated range or reduce pulses.
  • Harder: Add ankle weights for leg raises, lengthen hold times for abdominal squeezes, or increase pulse tempo slowly.
• Nutrition and stimulant considerations: If you use supplements to sharpen focus before training, pick a reliable product and follow dosing guidelines. Some athletes prefer a focused option like Bucked Up pre-workout for energy and mental drive—always test tolerance on a light day and consult a professional if you have health concerns.

Form Checklist & Common Mistakes

• Avoid pulling the neck: Keep hands light behind the head and lead with the ribcage rather than yanking with the neck.
• Controlled tempo: Fast reps reduce muscular engagement and risk momentum taking over.
• Balanced training: Combine rotational (oblique) work with anti-rotation (planks) and hip-stability exercises for comprehensive core strength.

Conclusion
This short, focused combination of Leg Raise Oblique Crunch, Abdominal Squeeze, Pulse Up, and Alternate Oblique Crunch makes a compact core session that targets both superficial and deep abdominal muscles. Use the provided progressions and safety tips to build consistency, and pair these moves with complementary oblique exercises and sensible pre-workout choices to maximize results.