The Best 6 Pack Abs Workout: Only 15 Exercises You Need to Get a Six-Pack

There are plenty of Abs exercises and workouts that you can do at home to get the 6 pack of your dreams. Home is a great place to work on your core because a 6 pack is mostly made in the kitchen.

It’s not necessary for you to have an expensive gym memberships to get great six-pack Abs. A few square feet of floor are the only real piece of kit that you need.

There’s no such thing as spot-reduction of tummy fat. 6 pack is indicative of overall health and whole-body fitness, a healthy lifestyle, and a nutrition-rich diet.

As long as gravity exists, your own body weight can give you a vigorous home workout that will help you lose fat, build strength and endurance, build muscle mass, and get six-pack abs.

What Makes Up The Six-pack Abs?

Your waist is made up of two muscle groups: the rectus abdominis (known as your “six-pack” or 6 Pack muscles) in the front and the obliques on each side.

Rectus Abdominis

The Rectus abdominis muscle arises from the lower margin of the rib cage and sternum and passes vertically downward to attach to the pubic bone.

The two rectus abdominis muscles (one on each side) are encased in a sheath of fascia that forms the central demarcation down the middle of the abs, known as the linea alba. Fascia divisions in the muscles are responsible for the “6 pack” appearance.

Obliques

The external oblique is the outer visible layer that passes run diagonally on each side of the rectus abdominis. They can be found between the lower rib region and the pelvis. These muscles help with side-to-side bending, flexion of the spinal column, torso rotation, and compression of the abdomen.

The internal oblique muscles lie under the external obliques and run into the lower back or erector spinae. The fibers of the two muscles pass at right angles to one another, and therefore they are often referred to as opposite-side rotators.

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What is a 6-pack Abs Workout?

A 6-pack abs workout is a set of exercises that work the abdominal muscles to get toned abs. The workout typically includes a combination of exercises that work the upper abs, lower abs, and oblique muscles.

There are many different types of 6-pack abs workouts that can be done at home, including a 22-day home ABS workout, a beginner-friendly six-pack ABS workout and more.

However, attaining chiselled abs involves more than just a six-pack workout. To make your abs muscles visible, you need to build lean muscles. To achieve this, combine your six-pack exercise routine with strength training, cardiovascular exercises and weight-loss-oriented yoga postures.

Also, nutrition is important for both weight loss and building muscles. To get a six-pack, eat more protein and fiber, drink enough water, and avoid eating too much sugar.

How To Train Complete 6 Abs At Home

Do you want to lose that belly fat and finally achieve a rock-hard abs? Then you must try these abs exercises during your next home workout.

Training your complete abs at the gym requires a comprehensive approach that targets the different areas of your abdominal muscles from various angles. Target, hitting the different areas of your abs from every angle.

Some exercise concentrates on your upper abs, some focus on the lower abs, and some works the often neglected side abs – or obliques – along with your deeper core muscles.

With exercises that work the upper abs, lower abs, obliques, and deeper core muscles, you can achieve a well-rounded and defined 6 pack abs.

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10 Best Six Pack Abs Home Workouts

To sculpt lean definition across your midsection, do this 6 pack ab home workout. This six-pack abs workout is composed of nine abdominal exercises carefully chosen to hit both the upper and lower ab muscles. Use them to get a ripped core.

Are you ready to develop your core and abs? Let’s get started with the first workout session.

1. High Knee

High Knee is an excellent cardiovascular exercise that is popularly practiced worldwide. This exercise might look easy to perform, but is a challenging move that targets multiple muscle groups in the body.

It recruits the abs and core muscles greatly, and eventually, this will make it more effective to build six pack abs. You don’t require any special tool or equipment to perform it, and therefore it is the best 6 pack home workout.

Duration: 45 Sec ON and 30 Sec Off (Rest)

How To Do High Knee

• Start standing with feet hip-distance apart.
• Lift the right knee as high as it will go and raise the opposite arm, then switch quickly, so the left knee is up before the right foot lands.
• Continue pulling knees-up quirky for as long as desired.
• Make sure to keep breathing.
• It is a great warm-up or full-body exercise that prepares your body for harder core exercises.

2. Russian Twist

The Russian twist is a great addition to your 6 Pack Abs exercises that you can do at home without equipment. It engages your core and strengthens your abdominal muscles as well as your lower back.

This exercise helps to tone and tighten your abs and obliques and to trim your waist. The Russian twist also helps to improve your balance, stability, and posture.

A more advanced way of performing the Russian twist is to raise your feet a little off the floor and a weighted Russian twist.

Duration: 45 Sec ON and 30 Sec Off (Rest)

How To Do Russian Twist

• Lie down with your knee bent at the knees and feet flat on the ground.
• Elevate your upper body so that it creates a V shape with your thighs.
• Begin to twist side to side while maintaining balance on your buttocks, keeping constant tension on the abs.
• Repeat this movement until the set is complete
• Pace yourself. If you can go fast, challenge yourself, go for it.
• If you can only go slow, take it easy, chill.
• Eventually, you’re gonna get a lot better at this.
• The most important thing is to make sure that your form is on point, and everything else will progress.
• We’re on our way to 6 pack abs. Keep those cores tight.

Related : Best Abs Exercises: Upper Abs, Lower Abs, Obliques

3. Leg Raise

Lying leg raises are touted as killer 6 pack abs exercises for home. But your hip flexors actually reap some major benefits of this move. So don’t be surprised if your hips feel a bit of the burn during this one.

Leg raises can also help alleviate lower back pain since it improves the overall strength and stabilization of your core.

The straight leg raise exercise strengthens the muscles of the upper thigh, the quadriceps, without placing any stress on the knee joint.

Duration: 45 Sec ON and 30 Sec Off (Rest)

How To Do Leg Raise

• Lie face up on the floor with your entire body straight and your hands at your sides to stabilize your torso.
• Hold your legs a few inches off the floor.
• Raise your legs up toward the ceiling until they are just short of perpendicular to the floor.
• Slowly lower your legs back to the starting position.
• Make sure you’re going all the way up and all the way down.
• Keep those legs straight.

4. Hip Raises

The Hip raises is a challenging core exercise that primarily hits your rectus abdominis, the muscle in your abdomen that makes up your 6 pack.

The Hip raises is a beginner level variation of the popular abdominal abs exercises. Your upper body remains on the mat as you contract your abs to draw your legs towards your chest.

Duration: 45 Sec ON and 30 Sec Off (Rest)

How To Do Hip Raises

• Lie faceup on the floor with your hands extended at your sides.
• Feet are up and thighs are perpendicular to the floor (your hips and knees should form a 90-degree angle).
• Slowly bring your knees toward your chest, lifting your hips and glutes off the floor.
• Try to maintain the bend in your knees throughout the movement.
• Slowly lower your legs back to the starting position under control motion. Repeat for the desired number of repetitions.
• Keep the movement slow and controlled. Do not use momentum.
• To make this exercise more difficult, perform it on a decline bench with your head on the high end.

5. Flutter kick

Flutter kicks are an exercise that works the muscles of your core, specifically the lower abs muscles and the hip flexors. It reshapes and tones your lower body.

They help you to shed some extra inches from the belly, hips, and thigh area. Tighten your abs for better strength. This is one of those magnificent moves that targets that lower abs.

Duration: 45 Sec ON and 30 Sec Off (Rest)

How To Do Flutter Kicks

• Lie on your back. Keep legs straight, core tight from this position.
• Lift your shoulders and upper torso off the ground.
• Raise your legs a few inches off the ground and flutter kick your feet.
• If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches.
• This is an excellent move for tightening that core, strengthening that core and also burning that fat.

6. Plank

The plank is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core. Your muscles are exercised isometrically.

The plank is more of a strength-building exercise than a cardio exercise, engaging a range of muscles can also help to boost your calorie burn.

The plank, or planking, is an isometric core strength exercise that involves maintaining a position similar to a push-up.

How To Do Forearm Plank

1. Lie face down on an exercise mat with your elbows to your sides, your head facing forward, and palms flat on the floor.
2. Start to get in a push-up position, bend your elbows and rest your weight on your forearms instead of on your hands.
3. Your body should form a straight line from your shoulders to your ankles.
4. Brace your core by contracting your abs as if you were about to be punched in the gut.
5. Hold this position for a set amount of time.
6. Then do 3-4 more sets.

7. Sit Ups

Finally, if you’re looking for one more effective upper abs exercise, try the Vertical Leg Crunch.

Vertical leg crunches are aka the crunch up are a great exercise for targeting your abs and core. It is similar to the basic crunch, except that the legs are perpendicular to the floor.

This position increases the intensity of the exercise, so it is a good next step after you’ve mastered the basic crunch.

Duration: 45 Sec ON and 30 Sec Off (Rest)]

How To Do Chair Sit Ups

• Lie down on the floor on your back with your arms extended straight back behind your head. Your legs should also be extended.
• Raise your arms and legs straight up into the air. Extend your arms and reach toward your toes when you perform the crunch.
• Hold the contracted position for a count of two, slowly return to the starting position.
• Repeat for the desired number of repetitions.
• From this position, you want to keep your legs up so that way you’re automatically engaging that core.
• Activate that core, keep that core tight. Keep these feet up.
• This one is an ab-killer, guys. Regulate that breathing.
• Reach as far as you can without rounding your shoulders and upper back.

Related: Best Upper Abs Exercises To Get Perfect Abs

8. Seated In and Outs

Seated Knee up is also known as the seated In and Out, and it is an essential part of any 6 pack home workout routine. If you want to build six-pack abs or simply increase your core strength, seated knee tucks are for you! 

Knee-ups are very important for athletes involved in running, jumping, and kicking when bringing the legs forward and upward and whenever raising the legs in execution of various stunts in a fitness competition, on gymnastics apparatus, and in dance.

For most effective execution, keep the trunk stable and bring the knees as close to the chest as possible. Doing this produces greater shortening and stronger muscular contractions of the abdominal muscles.

Duration: 45 Sec ON and 30 Sec Off (Rest)

How To Do Seated In and Out

• Keep that core tense and bring right back in.
• Lean backward and raise your legs a little off the floor, keeping them straight and together.
• Raise your knees up toward your chest, keeping your legs together.
• Lower your legs back down until your heels almost touch the floor.
• Form is everything.
• Keep your back straight and your feet off the floor.
• That’s also just as important as working, out because you’re only as good as yo
• u continue to push.

9. Plank Knee To Elbow

The Plank Knee To Elbow is an explosive bodyweight exercise that engages multiple muscle groups at once helping to improve your balance, agility, coordination, strength, flexibility, and blood circulation almost like getting a total-body workout with just one exercise. You need to add this 6 pack exercise to your home workout regimen.

Duration: 45 Sec ON and 30 Sec Off (Rest)

How To Do Plank Knee To Elbow

• Get down into the push-up position.
• Point your toes while you place your hands beneath your shoulders.
• Push yourself up into the plank position.
• Maintaining a tight core and flat back, bring your left knee to your right elbow.
• Pause and slowly return each to the starting point.
• Repeat with the other side and keep alternating.
• Keep that core tight that whole time. Don’t ever loosen it.

10. Jumping jacks

Jumping jacks are an efficient total-body workout that you can do almost anywhere. This exercise is part of what’s called plyometrics, or jump training. Jumping jacks also involve your abdominal and shoulder muscles.

Jumping Jacks are a great full body exercise that enhances aerobic fitness, strengthens the body, and promotes relaxation. This exercise also improves muscle endurance, increases the body’s metabolic rate, and helps with weight loss and 6 pack abs.

Duration: 45 Sec ON and 30 Sec Off (Rest)

How To Do Jumping jacks

• Stand straight with your feet together and hands by your sides.
• Jump up, spread your feet and bring both hands together above your head.
• Jump again and return to the starting position.
• Repeat until the set is complete.
• So, this is the last exercise, guys. Push it as hard as you can.
• Keep the knees slightly bent and land softly on the balls of your feet.

5 Best Weighted Ab Workout at Home

Getting defined, chiseled abs requires training the muscles from multiple angles with progressive resistance. While bodyweight moves are effective, adding weight to your ab exercises can really help build strength and muscle.

Luckily, there are household items or dumbbells that you can use to add resistance to your home ab workouts.

Here are the best weighted ab exercises you can do at home for great results.

11. Renegade Row

The renegade row, is also known as plank row a  which is almost a variation of the dumbbell row exercise. It is designed to target the upper back, chest, abs, and oblique. Like a plank, it is designed to target the core.

The renegade row is a multitasking exercise that tones your back and works your core, while also testing your balance and stability. It’s the ultimate functional strength-training move that will give you a huge back.

How To Do

1. Place two dumbbells on the floor about shoulder-width apart.
2. Start in the top position of a push-up position with your hands on the weights.
3. Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to the torso, abs tight, and hips in one line.
4. Hold for one second at the top and return the weight slowly to the starting position to repeat on the other side.
5. Complete the desired number of repetitions.

12. Dumbbell Wood Chop

You can use easily incorporate dumbbell wood chop exercises into your abs routine at home to build strength in your core muscles. This includes your low back, abs, oblique and pelvic muscles.

It is also known as the dumbbell up-down twist, you must add these oblique workouts to your dumbbell abs workout arsenal.

How To Do

1. Hold the dumbbell with both hands, with either your fingers interlaced or with one hand over the other. Stand shoulder-width apart.
2. Keeping your arms straight, rotate the dumbbell in a diagonally downward motion until your torso rotate to the opposite side and your hands are at knee height.
3. Hold for a count of two. Then slowly reverse the movement to return to the starting position.
4. Repeat for the prescribed number of repetitions. Repeat the exercise on your opposite side.
5. Aim for 3-4 sets of 10-15 reps a side.

13. Dumbbell Side Bend

Dumbbell side bends are isolation exercises that target muscle groups on the side of your body—specifically the oblique muscles.

The side bend is an effective way to target the internal and external obliques, strengthen lateral spinal flexion, improve spinal mobility, and develop a strong core. It is an easy core exercise that can be practised at home. 

How To Do

1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell with a neutral grip in your right hand with your arm hanging at your side.
3. You can place your free hand behind your head.
4. Your posture should be tall with your shoulders over your hips.
5. Bend sideways at the waist to the left as low as possible, using your oblique muscles to pull your torso down.
6. Hold for a second and return to the starting position.
7. Complete the desired number of reps and repeat on the other side.

14. Dumbbell Russian Twist

The Dumbbell Russian twist engages your core and strengthens your abs and oblique muscles, as well as your lower back.

This exercise helps to tone and trim your waist. It also helps to improve your balance, stability, and posture.

A more advanced way of performing the Russian twist is to raise your feet a little off the floor.

How To Do

1. Lie down with your knee bent at the knees and feet flat on the ground, hold a dumbbell.
2. Elevate your upper body so that it creates a V shape with your thighs.
3. Begin to twist side to side while maintaining balance on your buttocks, keeping constant tension on the abs.
4. Repeat this movement until the set is complete.

15. Dumbbell V-Up

The Dumbbell V-Up also known as a jackknife is a full-body move that works your core, legs, back, and shoulders.

The exercise is designed to work the obliques and abs, including the lower and upper abs muscles simultaneously.

How To Do

1. Lie down on the floor on your back, hold a dumbbell and extend the arms straight back behind your head. Your legs should also be extended.
2. Exhale and bend at your waist while raising your legs and arms to meet in a jackknife movement. Try to hold the contracted position.
3. Lower your arms and legs back to the starting position, inhaling as you do so.
4. Repeat for the desired number of reps.

Technique And Tip To Get Six Pack At Home

Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. Here are a few tips to help you get visible abs.

• Exhale whilst pushing upwards and do in a controlled manner.
• Keep a controlled motion and avoid jerky movements.
• To get the most out of your workout, consider doing both weight training and cardio.
• Eating a lot of fresh fruits and vegetables is said to help you lose weight and get six pack abs.
• Engage in High-Intensity Interval Training (HIIT) at home, using exercises like burpees, mountain climbers, and jump squats.
• Ensure that you’re gradually increasing the intensity of your workouts over time.
• Ultimately, your results will depend on your ability to adequately recover from your workouts. It is recommended that you allow at least 36 to 48 hours of rest before training the same muscle groups again, in order to allow for sufficient recovery.

How To Do This 6 Pack Abs Home Workout

This session is made up of 9 moves, which you will do as a circuit. After doing the first exercise for 45 seconds, take 30 seconds and then do the next one. Do 3-4 four circuits in total.

To work your abs harder, start each set by engaging your entire core so that the muscles are working from the beginning to the end of each circuit.

Or depending on your fitness level, you can choose between 4-5 exercises and 3-4 sets of 8-15 reps.

The Complete Bodyweight Ab Workout

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

At Home Six Pack Workout Plan: 1

Exercise	Sets	Reps
High Knee	4	30-40 reps
Russian Twist	3	8-12 reps
Hip Raises	3	8-10 reps
Plank Knee to Elbow	3	12-15 reps

At Home Six Pack Workout Plan: 2

Exercise	Sets	Reps
Jumping Jacks	4	30-40 reps
Leg Raise	4	8-12 reps
Flutter Kick	3	8-10 reps
Sit Ups	3	10-12 reps

You can do the workout 2-3 times a week. As you get stronger, it is important that you increase your reps over time. Adding more weight to your body will help it grow and pop more.

More 6 Pack Abs Workouts At Home

If you want to get a 6 pack, it’s helpful to have a variety of abs workouts to keep your training interesting. Here are a few more options to try.

Complete 6 Pack Abs Workout (Upper, Lower Abs, & Obliques)

Is it possible to do complete 6 pack abs exercises at home without equipment that will really strengthen your core and tone up?

If you have a desire to achieve the astonishing 6 pack abs, then these three move circuits which definitely help you.

The three options target different areas of your abs to ensure you’re hitting them from every angle. The first workout concentrates on your upper abs, the second focuses on the lower abs, and the final routine works the often neglected side abs – or obliques – along with your deeper core muscles.

Day 1: Upper & Lower Abs

Exercise	Sets	Repetitions
Crunches	3	12-15
Leg Raises	3	12-15
Plank	3	30s
Bicycle Crunches	3	12-15 per side

Day 2: Obliques and Core

Exercise	Sets	Repetitions
Russian Twists	3	15 per side
Side Planks	3	30s per side
Mountain Climbers	3	15 per leg
Reverse Crunches	3	12-15

Dumbbell Abs Workout To Build Rock Solid 6 Pack Abs

There are many Abs exercises that you can do to achieve a six-pack. If you add weight to your ab training, you will give your body the stimulus it needs to adapt and grow. A dumbbell Abs workout with some surprising core-challenging moves is the best way to add weight to your training.

One of the easiest ways to train your abs is by using free weights. That way, if you’re short on time or just want to train your ab at home, you can try these best dumbbell abs exercises.

Takeaways

This 6 pack workout at home is designed to strengthen your core and build the 6 Pack.

In addition to strengthening your abs and core muscles and toning them, this 6 pack workout at home also improves your cardiovascular endurance which in turn helps regulate your weight, lowers blood pressure, aids sleep, strengthens immunity and much more

6 PACK ABS For Beginners You Can Do Anywhere