Skip to content

This Ab Routine and Eating Plan Will Get You Defined Abs Fast

Do these at-home exercises for a strong midsection.
FACT CHECKED BY Christopher Roback

Who doesn't want flab abs? A chiseled midsection is one of the most desired physical attributes, according to multiple surveys and TikTok searches. In fact, hashtags like #flattummy and #flatabs amass BILLIONS of views. Jay Platz (@jayplatz) is a fitness influencer who claims to have an 8-pack. In one of his many viral videos offering diet and fitness tips, he reveals a short but effective workout for defined abs. "Alright, you guys asked. You guys received, this is the only routine you guys need for well-defined abs. Alright, it's quick and easy. It should take you about like 10 minutes each day. Nothing crazy," he says in the video. 

First, Get Your Diet in Order

@jayyplatz Replying to @FcB no excuses to skip abs at the end of your sessions now #gym #fitness #gymtok #fittok #routine #gymmotivation #fitnessmotivation #fitnesstips #diet #motivation #inspiration #gymlife ♬ Otra Vez – ProdMarvin

He starts by explaining that diet is key. "Honestly, before we even start, you guys need to get your eating in check," Jay explains. "If you want that leaner look, you have to eat lower calorie dense foods to decrease your body fat. In a bulking context, you need to build them as well, so they show at a higher body fat."

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.

"For the first movement we have hanging leg raises for five sets," he says, recommending 10 to 15 reps. "Try not to swing too much and keep your back straight," he writes. 

Related: 11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

Incline Reverse Crunch

Cropped image of fit muscular young sportsman doing abs crunches on bench in gym

"Moving on to the second movement, incline reverse crunch," he says, recommending the same reps and sets."

Seated Ab Tucks

Beautiful young Hispanic man training at home, athlete exercising for wellness and healthy lifestyle in domestic gym, doing seated knee tucks on the floor in his living room

Next, he recommended doing seated ab tucks for about 30 seconds. 

Starfish Crunches

Attractive sport women doing starfish abdominal crunches in fitness gym

His next exercise? "Starfish crunches for 30 seconds," he says. This is a great ab workout that you can do at home without weights, explains Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant.



Then, it is time to plank for one minute. However, if you are a beginner you might not be able to do a minute plank. "Planks are difficult," says Gamble. 

One Down Two Ups

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.

His second to last exercise is one down two ups for 30 seconds. 

Related: 5 Key Benefits of Ozempic for Weight Management Explained

Heel Taps


The last exercise he recommends is heel taps for one minute.

💪🔥Body Booster: Limit workouts to 14-16 reps per body part. Avoid overexertion for best results. Patience is key in fitness. If your diet is bad, no amount of crunches, planks, or sit ups will help you get flat abs. Focus on your eating habits first, and exercises second. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more