🚨 Six Pack ABS | Upper & Lower & Obliques

✅ Better news: By doing the types of routines here that strengthen from all angles and focus on function (how your body moves in real life) rather than flexion (crunches), you’ll look good and have a stronger core and less risk of lower back injury. “Not only will you see better gains faster, it’s also the quickest way to take inches off your waistline,”

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✅ Directions: Begin each of these workouts with a five-minute warmup, or go through the moves after you’ve done your usual cardio or strength training when you’re already warm. Each should also begin with 20 reps “transverse pullbacks”—where you pull your navel toward your spine, as if bracing yourself against a sucker punch—as a way to activate the muscles for the work you’re about to ask of them. You’ll also need some dumbbells for some of these moves.

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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:

1. 20 Dumbbell Renegade Rows
2. 20 Single-Arm Dumbbell Overhead Press with a twist (each side)
3. 8 Split Squats (each side)
4. 30 Dumbbell Suitcase Walking Lunges (each side)
5. 8 Single-leg Squats with Dumbbell Lateral Raise (weight in hand of the working leg), each side
6. 15 Single-leg Deadlift with Upright Row (each side)
7. Side plank with 15 dumbbell flyes, each side

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🚨 Abs workout 2: No-crunch workout

There’s so much stabilizing going on here, your entire core will be burning way more than your abs do after a hundred crunches.

✅ Do three rounds of the following:

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1. 20 Lying Bicycle Crunches with Overhead Dumbbell (hold the weight just off the ground, but don’t let it touch)
2. 10 Pushups
3. 1-minute Side Plank
4. 20 Supermans
5. Side Plank with 15 Dumbbell Flyes (each side)
6. Forearm Plank Series: Hold a plank for 15 seconds in each position:
   – Forearm plank
   – Right leg lifted
   – Left leg lifted
   – Right arm back to hip
   – Left arm back to hip
   – Right arm and left leg lifted
   – Left arm and right leg lifted
   – Forearm plank

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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:

1. 20 Skater Lunges
2. 20 Mountain Climbers
3. 20 Burpees
4. 20 Knee-to-Shoulder Knee-ins (alternating sides)
5. 1-minute Side Planks
6. 20 Knee-to-Opposite-Shoulder knee-ins