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Six Pack Abs Workout

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Six Pack Abs Workout

Type: Ab Workout

This is one of nearly 400 different workouts that make up our

Training Program » Find out more

This workout should take you around 30 minutes or less per week and will strengthen your abdominals in no time.

Having a strong set of abdominal and core muscles not only gives you a tight flat stomach, but it also helps you progress and get stronger with your other exercises; as it gives you a solid stable base to build on as a strong core equals a strong body.

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Day 6

Six Pack Abs Workout

Instructions:

Print Workout

Make sure you do a thorough warm up before starting this workout.
Perform each exercise as demonstrated. Do as many reps as possible in the allotted time.
To increase the intensity and further challenge the abdominals, add weights to the ankles or perform on an incline where possible.

Exercises:

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1	Six Pack Abs Workout

Plank, Elbow

30 secs

Targets:

Muscle Groups:

Abdominals

Chest
Lower Abs
Triceps

Description: The elbow plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period. If your goal is to achieve six pack abs, then the plank exercise is definitely one to include ...

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Crunch

90 secs

Targets:

Muscle Groups:

Abdominals

Obliques

Description: The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.

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Plank, Elbow, Side

30 secs

Right elbow down, contracting your right oblique

Targets:

Muscle Groups:

Core

Abdominals
Obliques

Description: The elbow side plank is an effective exercise for developing the abs, and is performed by holding a plank pose for a prolonged period exercise. The side position really works the oblique abdominal muscles and will build inner ...

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Side Bends, Lying

90 secs

Lying on your left side contracting your right oblique

Targets:

Muscle Groups:

Obliques

Abdominals

Description: Lying side bends really target the internal and external obliques. If you want to build a good set of abdominals then you need to work the obliques on a regular basis. This exercise will also help to improve core strength.

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Plank, Elbow, Side

30 secs

Left elbow down, contracting your left oblique

Targets:

Muscle Groups:

Core

Abdominals
Obliques

» More Information

Side Bends, Lying

90 secs

Lying on your right side contracting your left oblique

Targets:

Muscle Groups:

Obliques

Abdominals

» More Information

Plank, Elbow

30 secs

Targets:

Muscle Groups:

Abdominals

Chest
Lower Abs
Triceps

» More Information

Crunch

90 secs

Targets:

Muscle Groups:

Abdominals

Obliques

Description: The standard abdominal crunch exercise targets the stomach muscles. The crunch is a safe and effective exercise that is great for beginners to help develop strong abdominal muscles.

» More Information

Intensity Levels

Level	Intensity (Int)	Goal	Examples & Guide Lines
5	Low	N/A	Daily activities. Normal Breathing, Talking (>2 hrs)
6	Low Moderate	N/A	Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7	Moderate	CV: Endurance	Jogging - Fast breathing. Talk just okay (> 20 min)
8	High Moderate	CV: Race pace	Fast Jog - Heavy breathing, Talk broken (>10 min)
9	High	CV: Sports	Hard run - Breathing heavy. Talking hard. (1-3 min)
10	Maximum	CV: Speed	Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.