To unveil six-pack abs you need to hit every angle – this circuit does just that.
A quick science lesson: your ‘abs’ is actually shorthand for one big muscle – the rectus abdominus – which runs down each side of your abdomen. It’s separated in the middle by a band of connective tissue called the linea alba. This line, and those that run horizontally across the muscle, create the six distinct parts of a six-pack.
It’s an important postural muscle responsible for flexing your spine forwards. It also assists with breathing, stabilises the torso during exercise and protects your internal organs from impact.
Because it’s a large muscle, covering a wide area, endless sit-ups aren’t going to cut it. Instead, you need to attack your abs from every angle. And this circuit does just that – here’s how to do it:
Round 1: 45 secs on each exercise with 15 secs of rest between each exercise.
Round 2: 30 secs on each exercise with 10 secs of rest between each exercise.
Round 3: 15 secs on each exercise with 5 secs of rest between each exercise.
Rest 1-2 mins between rounds.
Why you can trust us
Workout content and training advice has always been our core (no pun intended) focus. Our in-house team have been writing about fitness for more combined years than they care to count, and the expert strength coaches and personal trainers we feature advice from are some of the best in the business. This abs workout is demonstrated by Lawrence Price, who’s spent over 12 years as a leading PT.
1. V sit-up
Why I like this exercise: Not only do V sit-ups primarily target the rectus abdominis, which is the main muscle of the abs, but bringing your legs and upper body together can help improve flexibility in your hips and lower back.
How to do it:
- Lie on your back with legs out flat and your arms extended overhead
- Keeping your arms close to your ears, contract your abs to press your lower back into the ground
- Point your toes and, squeezing your quads and glutes, lift your legs and upper back off the ground, while reaching your hands forward to meet your feet
- Keep your core engaged as you slowly lower to the starting position
2. Reverse snow angel
Why I like this exercise: Your entire core will come into play with these, but by targeting the muscles in the upper back and shoulders, reverse snow angels also help to improve posture. Stronger upper back muscles can counteract the effects of poor posture from sitting for long periods.
How to do it:
- Begin by lying flat on your exercise mat, with arms by your side and palms facing the floor (for comfort, you may want to have a towel positioned underneath your forehead)
- Now, squeeze your shoulder blades together while lifting your hands a few inches off the floor
- Keeping your shoulders squeezed and your hands off the floor, move your arms out to the side and up so that they are in line with your ears
- Pause here for a moment before returning to the starting position. Try to keep your hands off the floor for the entire set
3. Plank
Why I like this exercise: Planks are so hard for a reason: they engage your entire core, including the rectus abdominis, transverse abdominis, obliques, and lower back.
How to do it:
- Rest your forearms and palms on the floor, with your elbows directly underneath your shoulders so your arms are parallel
- Extend your legs behind you. Your body should form one straight line from your head to your heels, with no lifting or sagging at the waist and no rounding through the back
- Squeeze your entire core, your glutes and your quads, and tuck your backside under a little to keep your lower back in good alignment
- Position your head so your neck is in a neutral position and your gaze is on your hands. Hold this position
4. Lying leg raise
Why I like this exercise: Lying leg raises specifically target the lower part of the rectus abdominis, helping to strengthen and sculpt the lower abs.
How to do it:
- Lie face up with your legs extended and hands either at your sides or tucked underneath your hips for extra support
- Lift your legs off the ground (keeping them together and as straight as possible) until your feet are roughly six inches from the floor. This is your starting position
- Hold there for a second, then raise your legs to about 12 inches from the floor (again, keeping them together and as straight as possible). Hold there for a second before returning your legs to six inches off the floor. That’s one rep
- Remember, don’t let your feet touch the floor. Instead, keep them hovering around six inches off the ground throughout
- As you perform this move, be sure to keep your lower back flat on the floor (if you’re struggling to do so, don’t lower your legs so far)
5. Butterfly sit-up
Why I like this exercise: Butterfly sit-ups primarily target the rectus abdominis, which is the muscle responsible for that coveted six-pack appearance. These are also good for those often troublesome hip flexors.
How to do it:
- Lie face up with the soles of your feet together and your knees bent
- Reach your arms overhead so that the backs of your hands are touching the floor. This is your starting position
- Use your core to roll your body up into a sitting position, then reach forward to touch your toes
- Slowly lower yourself to the starting position before beginning the next rep
6. Windscreen wiper
Why I like this exercise: These mainly hit the obliques and lower abs. They’re brutal but highly effective.
How to do it:
- Lie on an exercise mat and make a ‘T’ shape with your upper body by extending your arms to the side and keeping the back of your hands firmly fixed to the ground
- Lift your legs so the soles of your feet face the ceiling (bending your knees a little is fine)
- Pushing your lower back into the floor slightly, begin slowly lowering your legs to the left, pausing a few inches above the ground
- Repeat the movement from the left all the way over to the right, again pausing a few inches above the ground
7. Superman
Why I like this exercise: While the primary focus is on the lower back, the Superman also works the transverse abdominis and obliques.
How to do it:
- Lie face down on a mat or flat surface, with your arms outstretched and thumbs pointing up to the ceiling
- Keeping your arms straight throughout, raise your head, arms (thumbs still pointing up to the ceiling) and legs as high as you can off the ground
- Hold for five seconds and return to the starting position
8. Hollow hold
Why I like this exercise: This one really hits your deep core muscles. You’ll feel it across your entire stomach, as well as your lower back.
How to do it:
- Lie on your back with legs and arms extended
- Squeeze your abs, quads and glutes, then lift your legs and shoulders off the ground. Keep your head in a neutral position so you’re not straining your neck
- Your legs and the middle of your back should both be off the ground. Only your lower back and hips should be in contact with the ground
- Hold this position
9. W crunch
Why I like this exercise: Another complete core-burner, it won’t take long for these to light up your abs. But resist the urge to rush through – keep the movement slow and controlled.
How to do it:
- Sit on the floor with knees bent and feet flat on the floor. Keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. Engage your entire core, keep your back in alignment, and balance on your tailbone
- Reach your arms straight out in front of you, parallel to the floor (palms down). If you feel you need some extra support, place your hands on the floor, underneath your hips
- Hold here for a moment then straighten out your legs, while also lowering your upper body. Both your shoulder blades and legs should hover a couple of inches off the floor
- Hold for a moment, then lift your legs and torso back to the start position
10. Russian twist
Why I like this exercise: This is the classic obliques move. The twisting motion will also strengthen the deep core muscles and improve overall core stability.
How to do it:
- Sit up straight with your legs bent and feet flat on the floor. Keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. Engage your entire core, keep your back in good alignment and balance on your tailbone
- Reach your arms straight out, clasp your hands in front of you and twist at the waist towards one side, moving your arms in the same direction
- Immediately twist to the opposite side and repeat the same arm movement
- Continue alternating sides. (Straighten your legs and hover your feet above the floor for more of a challenge)
