You don't need complicated machines or an expensive gym membership to get great six-pack abs. In fact, the only real piece of kit you need is a few square feet of floor space.
If it were easy to carve a six-pack, everyone would have one, so we won't try to trick you into believing there are shortcuts to a carved midsection.
1. First the basics
This exercise covers all the basics you'd need to develop a strong core and healthy spine, says Diana.
Work in up to 3 sets:
- 20 overhead reach sit-ups (get your arms above your head)
- 20 leg raises (head down to the floor and back neutral; a single-leg option is a good option for beginners)
- 1-minute Forearm Plank
- 1 minute Side Plank (hold for 1 minute on each side; you can lift the top leg to increase the difficulty)
- 20 Supermans (hold up for 2 on each rep, eyes on the floor, knees pressed together)
- 1-minute High-to-Low Plank (start in a push-up position, then lower down onto your elbows and back up, keeping your hips stable)
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2. Exercise without crunches
There's so much stabilization going on here that your entire core will be firing a lot more than your abs after hundreds of push-ups.
Do three rounds of the following:
- 20 prone bicycle push-ups with a barbell overhead (keep the weight just off the ground, but not touching it)
- 10 push-ups
- 1 minute Side Plank
- 20 supermen
- Side Plank with 15 dumbbells (each side)
- Forearm Plank Series: Hold the plank for 15 seconds in each position
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3. Cardio core shred
Get your blood pumping (and burning calories) with this high-energy workout.
Do three laps of the following circuit. Rest for one minute between sets::
- 20 skating lunges
- 20 climbers
- 20 Burpees
- 20 knee-to-shoulder tilts (alternating sides)
- 1-minute side planks
- 20 knees to shoulders
4. Variation of planks
Because holding still in a simple forearm plank for eternity is both boring and counterproductive, most people lose form after a minute, causing strain on their backs.
This routine keeps you moving so you can still see results without back pain. Bonus: No equipment is needed.
Perform the following set of planks twice, resting between sets:
- 15 Forearm plank with “thread the needle” (upper arm under and back up), every side10 Pushups to Straight-arm Side Plank
- 10 straight arm side plank pushups
- Forearm planks with 20 toe taps (do all 20 with one leg, then switch sides)
- Forearm plank with 20 lateral hip dips
- 20 knee-to-shoulder lunges
- 20 lunges from the knee to the opposite shoulder
- 15 Side Forearm Plank with "Thread the Needle"
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5. Abdominal exercise while standing
You don't have to put all of your main work on hold.
Do 3 laps of the following circuit:
- 20 dumbbell chops (each side)
- Plank with 20 breaths (do all reps on one side, hold last for 5 breaths, then switch)
- 8 Lunges forward
- 8 single-leg squats with barbell side raises (weight on the same side as working leg; do all reps on one side and then switch)
- 12 One-arm dumbbell overhead press (each side)
- 20 barbell swings
6. Bodyweight abs workout
No equipment? No problem. Do three rounds of this circuit: 20 butterfly kicks (lying on your back)
- 20 push-ups
- 20 Russian twists
- 20 push-ups from elbows to knees
- 20 Butterfly Situps (feet together, knees to the side)
- 20 Side-to-Side Knee Boots (on your back, knees bent at right angles)
- 20 push-ups
- 20 Butterfly Kicks (done lying on your back) What is the best and fastest workout to get a six-pack?
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7. Anti-flexion exercises
- 20 supermen
- 20 dumbbell pullovers (you can also do this with a medicine ball as shown)
- Forearm planks with 20 toe taps (do all reps with one leg, then switch)
- Side planks with 20 leg pendulums (each side)
- 20 reverse crunches (face down, put hands behind head and lift the chest off ground, toes stay down)
- Side plank with 15 dumbbells (each side)
- Minute Forearm Plank
- 20 Supermans
8. Deep V workout
- 12 alternating lying leg raises (each side)
- 20 Reverse Overhead Back Push Ups (Keep the weight straight off the ground and lift your legs into a reverse crunch)
- 20 push-ups on the bike (don't forget to fully extend your legs)
- 10 Inchworms (short pause in plank position)
- 20 knee-to-shoulder lunges
- 20 lunges from the knee to the opposite shoulder
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9. Strength rotational training
- 8 forward lunges with barbell twist, (hold barbell by ends and shift weight over front knee; complete all reps on one side, then switch)
- 12 Dumbbell Overhead Press With 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 Woodchops (each side)
- 10 Side-to-Side Dumbbell Chops (stagger feet, chop, then as you bring weight back up, pivot on feet 180 degrees before chopping again)
10. Unilateral Power
This one is great for targeting the deep core muscles and emphasizes good posture.
Do three rounds of the following workout:
- 20 Renegade Rows with Dumbbells
- 20 One-arm dumbbell press with a twist (each side)
- 8 split squats (each side)
- 30 walking trunk lunges with dumbbells (each side)
- 8 squats on one leg with a lateral dumbbell lift (weight in the hand of the working leg), on each side
- 15 Single-leg upright row deadlift (each side)
- Side plank with 15 dumbbell covers on each side
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