Ab workouts. We all know we need to do it, and it’s always a bit of a drag. NO MORE. Here’s a quick little abs workout video you can do every day without equipment to work that core when you’re not at the gym. Let’s get started with the six pack ab workout:

Six Pack Ab Workout | Great Workouts For Great Abs

 

Superset 1: Rollover Crunches

The rollover crunches focus on isolating and developing your upper abs. Start by lying down on the mat, raising your knees.

Put your hands on your knees, then crunch up. Roll your palms over your kneecaps to ensure that you get as much strain as you can.

Make sure that you take your shoulders off the mat as much as possible and that your abs are always contracted. Do this for 10 reps and then move on to the second part of the superset.

Superset 2: Reverse Crunches

The reverse crunches develop the lower abs. Start by lying on your back and putting your hands flat on the sides of your body.

Then, raise your thighs perpendicular and calves parallel to the ground. Use your lower abs to roll your pelvis off the ground, then push your knees to your chest.

Reset your position to perpendicular. Ensure that you do not swing your legs or you will not be doing any work at all.

Do this for 10 reps for this superset. Do 3 sets of this superset, spending less time resting each set.

Start with 30 seconds rest and work your way down to 20 seconds between each set. Do not rest between the two supersets.

After doing these supersets 3 times, it’s time to move on to the second superset.

Superset 3: Pulse Ups

The pulse ups are a great way to work out your abs and glutes. To do this, start on your back and raise your legs. It’s like the top part of a leg lift, but you will be forcing your obliques to work.

Push your legs up, then come back down without lowering your legs. Make sure you turn your hips every time you push up for your obliques to be engaged.

Do 10 reps for each side, and then move on the second part of the superset.

Superset 4: Heel Touches

The heel touches focus on your serratus and upper abs. To start, lie on your back.

Prop up your feet and put them 6 inches out of reach of your fingers. Then, roll your shoulders forward to engage your upper abs.

Touch your heel from side to side to engage your serratus. Do 10 reps of this for each side. This concludes this superset.

Do this superset 3 times, resting less and less between each set. Work your way down from 30 to 20 seconds between each set.

 

Here is a video I made showcasing this exact six pack ab workout here:

Do this workout regularly and you’ll be on your way to achieving the goals for this six pack ab workout. It will take a lot of work, but who said having abs was easy? Just keep putting in the work and you’re sure to have abs as hard as boulders in no time.

What six pack ab workout plan do you have? Let us know in the comments section.

Up Next: Upper Body Workouts for Building Lean Muscle

 

Editor’s Note: This post was originally published on June 9 , 2017,and has been updated for quality and relevancy.