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The Best Abs Workout: Get Six Pack Abs in Weeks

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Stability Ball Pelvic Tilt Crunch

Sets: 3 • Reps: 12 - 15 • Rest: 30 seconds

Grab a 5- to 10-pound medicine ball. Lie faceup on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest (A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That's 1 rep.Works chest, abs, hips, and glutes

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Walk The Plank And Rotate

Sets: 2 • Reps: 8 - 10 • Rest: 30 seconds

Get in plank position with your hands on a 12- to 18-inch step (A). With your weight on your left arm, rotate your body while raising your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That's 1 rep.

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Arm Pull Over Straight-leg Crunch

Sets: 3 • Reps: 15 • Rest: 30 seconds

Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor (B). Return to start (don't let your legs touch the floor). That's 1 rep.

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The Matrix

Sets: 3 • Reps: 15 • Rest: 30 seconds

Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs (A). Slowly lean back as far as possible, keeping your knees planted (B). Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That's 1 rep.

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Nose-to-knee Crunch

Sets: 2 • Reps: 12 - 15 • Rest: 30 seconds

Get in plank position with your hands shoulder-width apart on a stability ball (A). Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position. That's 1 rep.Works entire core, shoulders, chest, hips, and glutes.

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Prone Oblique Roll

Sets: 2 • Reps: 12 - 15 • Rest: 30 seconds

Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center.

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Back Extension Rear Leg Raise

Sets: 2 • Reps: 15 • Rest: 30 seconds

Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders (A). Lift your right leg about 6 inches off of the floor while reaching your arms as far out as possible (B). That's 1 rep.

Workout Video

6th Pack Workout

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