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The Best Abs Workout: Get Six Pack Abs in Weeks

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Abs workout 1: Unilateral powerhouse

This one is great for targeting the deep core muscles and emphasizes good posture. Do three rounds of the following workout: 20 Dumbbell Renegade Rows 20 Single-Arm Dumbbell Overhead Press with a twist (each side) 8 Split Squats (each side) 30 Dumbbell Suitcase Walking Lunges (each side) 8 Single-leg Squats with Dumbbell Lateral Raise (weight in hand of the working leg), each side 15 Single-leg Deadlift with Upright Row (each side) Side plank with 15 dumbbell flyes, each side

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Abs workout 2: No-crunch workout

This one is great for targeting the deep core muscles and emphasizes good posture. Do three rounds of the following workout: 20 Dumbbell Renegade Rows 20 Single-Arm Dumbbell Overhead Press with a twist (each side) 8 Split Squats (each side) 30 Dumbbell Suitcase Walking Lunges (each side) 8 Single-leg Squats with Dumbbell Lateral Raise (weight in hand of the working leg), each side 15 Single-leg Deadlift with Upright Row (each side) Side plank with 15 dumbbell flyes, each side

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Abs workout 3: Cardio core shred

Get your blood pumping (and the calories burning) with this high-energy workout. Do three rounds of the following circuit. Rest for one minute between sets: 20 Skater Lunges 20 Mountain Climbers 20 Burpees 20 Knee-to-Shoulder Knee-ins (alternating sides) 1-minute Side Planks 20 Knee-to-Opposite-Shoulder knee-ins

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Abs workout 4: Plank variations

Because holding still in a simple forearm plank for an eternity is both boring and counterproductive, most people lose form after a minute, causing strain on their back. This routine keeps you moving so you keep seeing results sans the back pain. Bonus: No equipment needed. Do the following plank series twice, resting between series: 15 Forearm Side Plank with “Thread the Needle” (curl top arm under and back up), each side 10 Pushups to Straight-arm Side Plank 1-minute Side Plank Forearm Planks with 20 Toe Taps (do all 20 with one foot then switch sides) Forearm Plank with 20 Side-to-Side Hip Dips 20 Knee-to-Shoulder Knee-ins 20 Knee-to-Opposite-Shoulder Knee-ins 15 Forearm Side Plank with “Thread the Needle”

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Abs workout 5: Standing abs workout

You don’t have to take all your core work lying down. Do three rounds of the following circuit:20 Dumbbell Chops (each side) Plank with 20 Knee-ins (do all on one side, hold last one for 5 breaths, then switch) 8 Forward Lunges 8 Single-leg Squats with Dumbbell Lateral Raise (weight on same side as working leg), each side 12 Dumbbell Overhead Press (hold one weight in both hands by the bells), each side 20 Dumbbell Swings (hold from one bell with both hands; swing like a kettlebell)

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Abs workout 6: Bodyweight abs workout

No equipment? No problem. Do three rounds of this circuit: 20 Butterfly Kicks (done lying on your back) 20 Crunches 20 Russian Twists 20 Elbow-to-Knee Crunches 20 Butterfly Situps (soles of feet together, knees out to the side) 20 Side-to-Side Knee Drops (on back, knees bent up in a right angle) 20 Crunches 20 Butterfly Kicks (done lying on your back)

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Abs workout 7: Anti-flexion workout

These moves work by forcing your body to resist flexing forward, to make the core muscles more stable. Do three rounds of the following: 20 Supermans 20 Dumbbell Pullovers (you can also do this with a medicine ball, as shown) Forearm Planks with 20 Toe Taps on each side (do all 20 with one foot, then switch) Side Planks with 20 Leg Pendulums (each side) 20 Prone Reverse Crunches (face down, place hands behind head and raise chest off the ground, toes stay down) Side Plank with 15 Dumbbell Flyes, each side 1-minute Forearm Plank 20 Supermans

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Abs workout 8: Deep V workout

The aim of this one: to create that deep-V definition in your abs. Do three rounds of the following circuit: 12 Lying Alternating Leg Lifts (each side) 20 Supine Reverse Crunches with Overhead Dumbbell (hold the weight right above the ground, and raise your legs up to a reverse crunch) 20 Bicycle Crunches (make sure to fully extend your legs) 10 Inchworms Opens a New Window. (hold briefly in plank position) 20 Knee-to-Shoulder Knee-ins 20 Knee-to-Opposite-Shoulder Knee-ins

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Abs workout 10: Rotational power workout

Twisting—or, really, learning to control against a twist—is an advanced technique but essential for improving core power. After a warmup, do two rounds of the following circuit:8 Forward Lunges with Dumbbell Twist, (each side hold dumbbell from its bells and bring weight across front knee) 12 Dumbbell Overhead Press with a twist (each side) 20 Dumbbell Renegade Rows 10 Pushups to Straight-arm Side Plank 15 Forearm Side Plank with “thread the needle,” each side 20 Dumbbell Chops, each side 10 Side-to-side Dumbbell Chops (staggered feet, chop, then as you bring weight back up, pivot on feet 180 degrees before chopping again)

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6th Pack Workout

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