You don’t have to spend hours at the gym or use expensive equipment to get visible abs. With the right home workout plan, you can target your core effectively and get closer to those six-pack goals.
Here, I share a complete six-pack abs home workout plan that requires no equipment—just a bit of space and some determination. I’ll also explain how each exercise benefits your abs and helps you build the core strength needed for that defined look.
To work your abs harder, start each set by engaging your entire core so the muscles work from the beginning to the end of each circuit.
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 two to three times a week. As you get stronger, it is important to increase your reps over time. Adding more weight to your body will help it grow and pop more.
Complete 6 Pack Abs Workout Routine
The three options target different areas of your abs to ensure you hit 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 |
6-Pack Abs Dumbbell Workout Plan
If you add weight to your ab training, you will give your body the stimulus it needs to adapt and grow. The best way to do this is with a dumbbell ab workout with some surprising core-challenging moves.
One of the easiest ways to train your abs is using free weights. If you’re short on time or just want to train your ab at home, you can try these best dumbbell abs exercises.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Russian Twist | 3 | 20 (10 each side) | 30 sec |
| Dumbbell Sit-Up | 3 | 12-15 | 30 sec |
| Dumbbell Side Bend | 3 | 12-15 | 30 sec |
| Renegade Row | 3 | 10-12 (each arm) | 45 sec |
Tips and Techniques
- Exhale while pushing upwards and do in a controlled manner.
- Keep a controlled motion and avoid jerky movements.
- Consider doing weight training and cardio to get the most out of your workout.
- 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 recover adequately from your workouts. To allow sufficient recovery, it is recommended that you allow at least 36 to 48 hours of rest before training the same muscle groups again.
6 Pack ABS At Home WORKOUT (NO EQUIPMENT REQUIRED)
References
- Venu Akuthota, Ferreiro, A., Moore, T. and Fredericson, M. (2008). Core Stability Exercise Principles. Current Sports Medicine Reports, [online] 7(1), pp.39–44. doi:https://doi.org/10.1097/01.csmr.0000308663.13278.69.
- Huxel, K.C. and Anderson, B.E. (2013). Core Stability Training for Injury Prevention. Europe PMC (PubMed Central), [online] 5(6), pp.514–522. doi:https://doi.org/10.1177/1941738113481200.
- Seo, K. and Park, K. (2018). The effect of trunk stabilization circuit exercise using a rubber mat on the thickness and white area index of transverse abdominis in healthy young adults. Journal of Physical Therapy Science, [online] 30(6), pp.892–895. doi:https://doi.org/10.1589/jpts.30.892.
