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The Six-Move Six-Pack Circuit To Build Abs At Home

Staying in your comfort zone is a nice place to be. It’s comfortable, after all. But if you want to turn that beer belly into a sculpted six-pack then you must take a big step out of it. Luckily, we’ve drawn a map for you, so that navigating the path towards abs of steel has never been easier. And while you might expect the road to rock-hard abs to be, well, rocky, if you follow this six-move six-pack circuit then you’ll be amazed by how far you can get in a short amount of time.

It’s true that proper abs training isn’t easy – if it was, every man you know would have a six-pack – and the muscles of your core will be burning towards the end of each circuit. But that’s exactly what it takes to push these muscles out of their comfort zone so they have no alternative but to be rebuilt bigger, stronger and ultimately better defined. Stay focused, get the work done, and watch the results come.

How to do the workout

This session is made up of six moves, which you’ll do as a circuit in order from 1 to 6, sticking to the reps and rest details described. After completing all the reps of move 6, rest for three minutes, then do the circuit again. Do four circuits in total. To work your abs harder for a more effective session, engage your entire core before the first rep of each set so that the muscles are fully firing from the beginning to the end of each circuit.

Six-Pack Circuit

1 V-sit

Targets core

Reps 10 Rest 10sec

Lie with your fingers by your temples and feet off the floor. Draw your knees in towards your chest as you crunch your torso up so your elbows go past your knees. Lower your feet and upper back towards the floor, but don’t let them touch it before you start the next rep.

2 Straight-leg raise

Targets Lower abs

Reps 10 Rest 10sec

Lie on your back with your hands by your head or your sides. Keeping your feet together, raise them as high as you can, while keeping your legs straight. Maintain the tension on your lower abs as you slowly return to the start position.

3 Weighted crunch reach

Targets Upper abs

Reps 10 Rest 10sec

Lie flat on your back with your knees bent, holding a dumbbell above your chest in both hands with arms straight. Crunch upwards, pausing at the top of the movement, then lower back to the start.

4 Weighted seated Russian twist

Targets Side abs

Reps 10 Rest 10sec

Sit on the floor with your knees bent and feet raised, holding a dumbbell in front of you. Twist to one side, then to the other, then return to the middle. That’s one rep. Aim to keep your feet off the floor throughout.

5 Weighted T-raise

Targets core

Reps 10 each side Rest 10sec

Start in a press-up position with a dumbbell in each hand. Keeping your core tight, lift one weight and rotate your torso to point it straight up. Your head should follow the weight. Reverse the move to the start. Alternate your lifting arm with each rep.

6 Mountain climber

Targets core

Reps 25 Rest 3min

Start in a press-up position. Without letting your hips sag, draw one knee up and bring it across your body towards your opposite elbow. Return to the start, then repeat with your other leg. That’s one rep. Keep reps fast but controlled.

Photography: Glen Burrows. Model: Daniel Ventura

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