{"id":27906,"date":"2026-09-02T19:18:01","date_gmt":"2026-09-02T19:18:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=27906"},"modified":"2026-09-09T10:47:23","modified_gmt":"2026-09-09T10:47:23","slug":"best-6-pack-ab-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/","title":{"rendered":"6-Pack Ab Workout: Best Exercises and Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#What_Muscles_Make_up_the_Abs\" >What Muscles Make up the Abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#Can_Ab_Workouts_Alone_Give_You_Visible_Abs\" >Can Ab Workouts Alone Give You Visible Abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#Which_Exercises_Should_a_6-Pack_Ab_Workout_Include\" >Which Exercises Should a 6-Pack Ab Workout Include?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#How_Do_You_Perform_the_Main_Ab_Exercises_With_Proper_Form\" >How Do You Perform the Main Ab Exercises With Proper Form?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#Cable_Crunch\" >Cable Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#Reverse_Crunch\" >Reverse Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#Hanging_Knee_Raise\" >Hanging Knee Raise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#Plank\" >Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#Side_Plank\" >Side Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#Ab_Wheel_Rollout\" >Ab Wheel Rollout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#How_Can_You_Train_the_Upper_Abs_Lower_Abs_and_Obliques\" >How Can You Train the Upper Abs, Lower Abs, and Obliques?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#How_Often_Should_You_Train_Your_Abs\" >How Often Should You Train Your Abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#How_Can_You_Make_Ab_Exercises_More_Challenging_over_Time\" >How Can You Make Ab Exercises More Challenging over Time?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#What_Common_Mistakes_Can_Limit_Your_Ab_Training\" >What Common Mistakes Can Limit Your Ab Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#How_Does_Overall_Training_Fit_into_an_Ab-Focused_Routine\" >How Does Overall Training Fit into an Ab-Focused Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#What_Should_You_Do_When_Your_Current_Ab_Workout_Gets_Too_Easy\" >What Should You Do When Your Current Ab Workout Gets Too Easy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#How_long_should_an_ab_workout_last\" >How long should an ab workout last?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#Can_you_train_abs_every_day\" >Can you train abs every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#How_many_ab_exercises_should_you_do_in_one_workout\" >How many ab exercises should you do in one workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#Do_you_need_weights_to_train_your_abs\" >Do you need weights to train your abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#Are_crunches_enough_for_an_ab_workout\" >Are crunches enough for an ab workout?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><i><span style=\"font-weight: 400;\">A 6-pack ab workout builds the muscles across your midsection using moves such as crunches, planks, and leg raises. For many people, visible abs come from two things working together: developing these muscles and lowering overall body fat enough to see them. Genetics also shape how your abs look.<\/span><\/i><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_6_Pack_Ab_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people do endless crunches to grow a 6-pack and still feel stuck. That can be frustrating, and it often has less to do with effort than approach. Here&#8217;s why it matters: your abs are muscles, and they respond to smart training, not just repetition. A good 6-pack ab workout mixes the right moves, enough effort, and steady progress over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide breaks it all down in plain language. You&#8217;ll learn which muscles matter, how to train them, how to progress, and what to do when things get too easy. Keep reading to get a simple, practical plan that you can actually follow.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Make_up_the_Abs\"><\/span><b>What Muscles Make up the Abs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The abs are made up of several muscles that wrap around your midsection and support your posture. When people picture a &#8220;six-pack&#8221;, they usually mean one main muscle, but a few others matter too (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/abdominal-muscles\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rectus abdominis:<\/b><span style=\"font-weight: 400;\"> The long muscle at the front of your belly. This is the &#8220;six-pack&#8221; muscle. It bends your torso toward your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Obliques:<\/b><span style=\"font-weight: 400;\"> These run along the sides of your torso. They help you twist and bend sideways.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Transverse abdominis:<\/b><span style=\"font-weight: 400;\"> The deepest layer. It wraps around like a belt and helps stabilize your midsection.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other muscles, such as those in your back and hips, also support your core. The core is simply the group of muscles around your trunk that link your upper and lower body (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11678708\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For appearance, the rectus abdominis matters most. For function and a balanced look, the obliques and deep core matter too. Training all of them tends to work best.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Ab_Workouts_Alone_Give_You_Visible_Abs\"><\/span><b>Can Ab Workouts Alone Give You Visible Abs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ab workouts alone usually cannot give you visible abs, because appearance depends on both muscle development and low enough body fat. You can build strong abs with training. However, a layer of body fat can keep them hidden.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think of it this way\u2014your abs may already be there. They just need enough definition and a lean enough midsection to show.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Three things tend to shape visible abs:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle development from consistent ab exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body fat levels low enough for the muscle to show<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Genetics, which affect symmetry, waist shape, and where you store fat<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One older study found that several weeks of ab exercise alone did not meaningfully reduce belly fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21804427\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Newer research adds some nuance, hinting that local exercise may use some nearby fat (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10680576\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the bigger picture holds: overall body composition tends to drive whether abs become visible. Individual outcomes vary.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/top-5-abs-exercise\/\">The Top 5 Abs Exercises You Should Be Doing For A Six-Pack<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Exercises_Should_a_6-Pack_Ab_Workout_Include\"><\/span><b>Which Exercises Should a 6-Pack Ab Workout Include?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A well-rounded 6-pack ab workout should include a mix of movement-based and anti-movement core work. Movement-based moves create motion, such as a crunch. Anti-movement moves resist motion, such as a plank.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Covering different functions tends to build a balanced midsection. Here are the categories to include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back flexion (rib-to-pelvis crunching) for the rectus abdominis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pelvic tilt work for lower-belly emphasis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anti-extension to resist arching, like planks and rollouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oblique work for twisting and side stability<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Below is a quick comparison to help you choose exercises for abs by category.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1538\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Category<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>What it trains<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Example moves<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBack flexion\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tUpper rectus abdominis\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCable crunch, crunch\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPelvic tilt\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLower-belly emphasis\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tReverse crunch, hanging knee raise\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAnti-extension\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDeep core, trunk control\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlank, ab wheel rollout\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOblique focus\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwisting, side stability\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSide plank, Pallof press\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Picking one move from each category is a simple way to build a complete ab training routine. If you want a low-impact option, a <\/span><a href=\"https:\/\/betterme.world\/articles\/pilates-reformer-workout-plan\/\">Pilates reformer workout plan for abs<\/a><span style=\"font-weight: 400;\"> can be a nice addition to explore.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Stock-image-5.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Perform_the_Main_Ab_Exercises_With_Proper_Form\"><\/span><b>How Do You Perform the Main Ab Exercises With Proper Form?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Good form on the main ab exercises means moving with control and keeping tension on the target muscle. Many people accidentally train their hips or lower back instead. The cues below can help you feel the right muscles.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cable_Crunch\"><\/span><b>Cable Crunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel facing a cable machine with a rope by your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips fairly still.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl your ribs toward your pelvis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly, then return slowly.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reverse_Crunch\"><\/span><b>Reverse Crunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent at about 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently press your lower back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll your pelvis up to bring knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower slowly without swinging.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hanging_Knee_Raise\"><\/span><b>Hanging Knee Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from a bar with shoulders slightly pulled down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">At the top, tuck your tailbone up a little.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower with control, avoiding momentum.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank\"><\/span><b>Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your elbows under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes and tuck your ribs down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe steadily and hold.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Plank\"><\/span><b>Side Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set your elbow under your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stack your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your ribcage over your pelvis.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ab_Wheel_Rollout\"><\/span><b>Ab Wheel Rollout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start kneeling and brace your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your ribs tucked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll forward only as far as you can without arching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull back through your abs, not your lower back.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Quality beats quantity here. A slower, controlled rep tends to build more useful tension than a rushed one.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/banner-10-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Train_the_Upper_Abs_Lower_Abs_and_Obliques\"><\/span><b>How Can You Train the Upper Abs, Lower Abs, and Obliques?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can bias your training toward your upper abs, lower abs, and obliques, but you can&#8217;t fully isolate them. The rectus abdominis is one muscle, so &#8220;upper&#8221; and &#8220;lower&#8221; simply describe emphasis, rather than separate parts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to shift the focus:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper ab exercises:<\/b><span style=\"font-weight: 400;\"> Moves that bring your ribs toward your pelvis. Try crunches and cable crunches.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower ab exercises:<\/b><span style=\"font-weight: 400;\"> Moves that involve pelvic tilt. Try reverse crunches and hanging knee raises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oblique exercises:<\/b><span style=\"font-weight: 400;\"> Moves that twist or resist side bending. Try side planks and Pallof presses.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Pallof press is an anti-rotation move. You hold a band or cable at your chest and resist the pull as it tries to twist you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For most people, chasing the whole midsection matters more than obsessing over regions. Build the full rectus abdominis, add oblique work, and let overall leanness do the rest. For a fun variation that targets the lower belly area, you might enjoy an\u00a0<\/span><a href=\"https:\/\/betterme.world\/articles\/11-line-abs-workout\/\">11-line\u00a0abs workout<\/a>.<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Train_Your_Abs\"><\/span><b>How Often Should You Train Your Abs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can train your abs 2-4 times per week for a solid balance of progress and rest (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10588579\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Your abs are muscles, so they benefit from rest, as with any other muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A short, focused dose works well for many people:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency:<\/b><span style=\"font-weight: 400;\"> 2-4 sessions per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Duration:<\/b><span style=\"font-weight: 400;\"> 5-10 focused minutes per session<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weekly volume:<\/b><span style=\"font-weight: 400;\"> Roughly 8-16 quality sets across your abs and obliques<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You don&#8217;t need to train them daily. Hitting them hard every day can stall your progress and rest. They&#8217;re also involved in just about every exercise that you do. So even without direct training, they&#8217;ll still be getting used.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency over the week tends to matter more than any single session. If you prefer structure, a set core workout routine tacked onto other workouts fits easily into a busy schedule.<\/span><\/p>\n<p><strong>Whether you\u2019re just starting your fitness journey or looking to add more structure to your routine, BetterMe offers tools that can support different wellness goals. <a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_6_Pack_Ab_Workout\">Explore the app<\/a> and see how its workout, nutrition, and habit-building features can fit into your lifestyle.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_You_Make_Ab_Exercises_More_Challenging_over_Time\"><\/span><b>How Can You Make Ab Exercises More Challenging over Time?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You make ab exercises more challenging over time through progressive overload. Progressive overload means gradually making a move harder so your muscles keep adapting (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mechanical tension, the force your muscles produce during a rep, is the main driver of muscle growth (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0949328X2500002X\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Chasing a &#8220;burn&#8221; or &#8220;pump&#8221; is not, so aim to increase the challenge, not just the rep count.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Practical ways to progress include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve control with slower lowering, around 2-3 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add reps within your target range.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add resistance for weighted ab exercises, such as a cable or dumbbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upgrade the move, such as a plank to an ab wheel rollout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend the lever, such as moving from bent-knee to straight-leg raises.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Aim for an effort of about RPE 7-9. RPE means rate of perceived exertion, a 1-10 scale of how hard a set feels. That leaves roughly 1-3 reps in reserve (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/2\/32\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read more: <\/strong><\/span><\/i><a href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/\"><em>20-Day Abs Challenge: A Progressive Core Workout Routine<\/em><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Common_Mistakes_Can_Limit_Your_Ab_Training\"><\/span><b>What Common Mistakes Can Limit Your Ab Training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most common mistake is expecting ab workouts alone to reveal your abs without any change in overall body composition. A few other habits can quietly hold back your progress too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Watch for these:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>No progression:<\/b><span style=\"font-weight: 400;\"> Doing the same easy reps forever.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Using momentum:<\/b><span style=\"font-weight: 400;\"> Swinging through reps instead of controlling them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training hip flexors:<\/b><span style=\"font-weight: 400;\"> Feeling leg raises mostly in your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arching your back:<\/b><span style=\"font-weight: 400;\"> Losing tension during planks or rollouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chasing soreness:<\/b><span style=\"font-weight: 400;\"> Targeting soreness as proof of a good session.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One narrow approach, such as only crunches, can also leave gaps. A mix of core strengthening exercises tends to build a more balanced midsection. Core strengthening exercises are simply moves that build strength and control in your trunk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep your form clean and your effort meaningful. This combination tends to serve most people better than piling on random reps.<\/span><i><\/i><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/05\/62.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_Overall_Training_Fit_into_an_Ab-Focused_Routine\"><\/span><b>How Does Overall Training Fit into an Ab-Focused Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Overall training supports an ab-focused routine by building total muscle mass, raising energy expenditure, and helping your midsection look leaner. Focusing only on abs is a common misstep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Full-body resistance training helps in several ways:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preserves and builds muscle during fat loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adds indirect core work through big lifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supports a favorable body composition over time<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A simple weekly setup might look like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3-4 lifting days per week covering squats, hinges, presses, and rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5-10 minutes of direct abs after your main lifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some walking or cardio you enjoy for extra activity<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This tends to beat a giant standalone ab session. If you want more structure, a <a href=\"https:\/\/betterme.world\/articles\/full-ab-workout\/\">full<\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/full-ab-workout\/\">\u00a0ab workout<\/a><span style=\"font-weight: 400;\"> can slot neatly into this kind of plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is a sample six-pack workout you can follow 2-3 times per week.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1539\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercise<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Main focus<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Reps or time<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Rest<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Progression<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCable crunch\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tUpper abs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8-15 reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60-90 secs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdd load once reps feel easy\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tReverse crunch\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLower abs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-15 reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60-90 secs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSlow the lowering phase\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSide plank\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tObliques\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20-45 secs\/side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t60-90 secs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdd time or light load\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAb wheel rollout\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDeep core\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t6-12 reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3 mins\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRoll a little farther\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_You_Do_When_Your_Current_Ab_Workout_Gets_Too_Easy\"><\/span><b>What Should You Do When Your Current Ab Workout Gets Too Easy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When your current ab workout gets too easy, progress it, rather than just adding more mindless reps. An easy workout is a sign to raise the challenge in a smart order.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a simple progression ladder to follow.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1540\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Step<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>What to change<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Example<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRefine execution\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSlower, more controlled reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdd reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFrom 10 to 15 controlled reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdd resistance\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCable, dumbbell, or band\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tUpgrade the move\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tPlank to body saw or rollout\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdjust tempo\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdd a 2-second pause at the hardest point\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Work through these steps as each level feels manageable. This keeps your abs workout fresh and your progress steady. Individual outcomes vary, so adjust to how you feel.<\/span><\/p>\n<p><strong>BetterMe offers a variety of workouts, recipes, challenges, and support tools to help you stay more consistent with your wellness routine. <a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_6_Pack_Ab_Workout\">Explore the app<\/a> to find features that fit your goals, preferences, and schedule.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_6_Pack_Ab_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31912 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2.png\" alt=\"best 6 pack ab workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2.png 1344w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_an_ab_workout_last\"><\/span><strong>How long should an ab workout last?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">An ab workout can last around 5-10 focused minutes for many people. Short, quality sessions tend to work well when tacked onto other training. You might do 2-4 exercises with controlled reps. If abs are a priority, you could add a few extra sets. Quality of movement matters more than total time spent.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_train_abs_every_day\"><\/span><strong>Can you train abs every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can train abs daily, but it isn&#8217;t necessarily better than 2-4 sessions per week. Your abs are muscles that benefit from rest. Training them hard every day may limit progress and leave you feeling worn out. Spacing sessions across the week, with varied effort, tends to support better results for most people.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_ab_exercises_should_you_do_in_one_workout\"><\/span><strong>How many ab exercises should you do in one workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can do around 2-4 ab exercises in one workout for a balanced session. Picking one move from different categories helps cover flexion, pelvic tilt, and oblique work. Aim for 2-4 sets each, with 8-15 reps or 15-60-second holds. This keeps the session efficient while still challenging your whole midsection.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_need_weights_to_train_your_abs\"><\/span><strong>Do you need weights to train your abs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You do not need weights to train your abs, as bodyweight moves work well to start. Planks, reverse crunches, and hanging knee raises are effective options.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, adding light load later can help you keep progressing. A cable, dumbbell, or band gives you an easy way to increase the challenge over time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_crunches_enough_for_an_ab_workout\"><\/span><strong>Are crunches enough for an ab workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Crunches alone are usually not enough for a complete ab workout. They mainly train rib-to-pelvis flexion and skip pelvic tilt and oblique work. A balanced routine adds moves such as reverse crunches, side planks, and rollouts. This mix tends to build a more well-rounded midsection than crunches on their own.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Best_6_Pack_Ab_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A smart 6-pack ab workout blends the right moves, steady effort, and gradual progression, paired with overall training and a lean enough midsection. Remember that muscle development and body fat both shape whether your abs show, and genetics play a role too. Individual outcomes vary. Pick a routine you enjoy, keep progressing it, and let consistency carry you forward.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A 6-pack ab workout builds the muscles across your midsection using moves such as crunches, planks, and leg raises. For many people, visible abs come from two things working together: developing these muscles and lowering overall body fat enough to see them. Genetics also shape how your abs look. Many people do endless crunches to [&hellip;]<\/p>\n","protected":false},"author":115,"featured_media":93838,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[58],"tags":[],"coauthors":[285],"class_list":["post-27906","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-abs-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>6-Pack Ab Workout: Best Exercises and Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Read this \u2605 BEST 6 PACK AB WORKOUT \u27a4 guide to learn about the best exercises, a simple routine, form tips, and smart progressions to build and show your abs over time.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6-Pack Ab Workout: Best Exercises and Routine\" \/>\n<meta property=\"og:description\" content=\"Read this \u2605 BEST 6 PACK AB WORKOUT \u27a4 guide to learn about the best exercises, a simple routine, form tips, and smart progressions to build and show your abs over time.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-09-09T10:47:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/1517-Best-6-Pack-Ab-Workout.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Vladyslav Betsun\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vladyslav Betsun\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/best-6-pack-ab-workout\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/best-6-pack-ab-workout\\\/\"},\"author\":{\"name\":\"Vladyslav Betsun\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/7d6470bb441e4373b528d756bf32363d\"},\"headline\":\"6-Pack Ab Workout: Best Exercises and Routine\",\"dateModified\":\"2026-09-09T10:47:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/best-6-pack-ab-workout\\\/\"},\"wordCount\":1927,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/best-6-pack-ab-workout\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2021\\\/10\\\/1517-Best-6-Pack-Ab-Workout.jpg\",\"articleSection\":[\"Abs Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<i><span style=\\\"font-weight: 400;\\\">A 6-pack ab workout builds the muscles across your midsection using moves such as crunches, planks, and leg raises. For many people, visible abs come from two things working together: developing these muscles and lowering overall body fat enough to see them. Genetics also shape how your abs look.<\\\/span><\\\/i>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Many people do endless crunches to grow a 6-pack and still feel stuck. That can be frustrating, and it often has less to do with effort than approach. Here's why it matters: your abs are muscles, and they respond to smart training, not just repetition. A good 6-pack ab workout mixes the right moves, enough effort, and steady progress over time.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide breaks it all down in plain language. You'll learn which muscles matter, how to train them, how to progress, and what to do when things get too easy. Keep reading to get a simple, practical plan that you can actually follow.<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Muscles Make up the Abs?<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The abs are made up of several muscles that wrap around your midsection and support your posture. When people picture a \\\"six-pack\\\", they usually mean one main muscle, but a few others matter too (<\\\/span><a href=\\\"https:\\\/\\\/www.betterhealth.vic.gov.au\\\/health\\\/conditionsandtreatments\\\/abdominal-muscles\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">):<\\\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Rectus abdominis:<\\\/b><span style=\\\"font-weight: 400;\\\"> The long muscle at the front of your belly. This is the \\\"six-pack\\\" muscle. It bends your torso toward your hips.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Obliques:<\\\/b><span style=\\\"font-weight: 400;\\\"> These run along the sides of your torso. 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Betsun","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Vladyslav Betsun","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/"},"author":{"name":"Vladyslav Betsun","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7d6470bb441e4373b528d756bf32363d"},"headline":"6-Pack Ab Workout: Best Exercises and Routine","dateModified":"2026-09-09T10:47:23+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/"},"wordCount":1927,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/best-6-pack-ab-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/1517-Best-6-Pack-Ab-Workout.jpg","articleSection":["Abs Workouts"],"inLanguage":"en-US","articleBody":"<i><span style=\"font-weight: 400;\">A 6-pack ab workout builds the muscles across your midsection using moves such as crunches, planks, and leg raises. 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Keep reading to get a simple, practical plan that you can actually follow.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Muscles Make up the Abs?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The abs are made up of several muscles that wrap around your midsection and support your posture. When people picture a \"six-pack\", they usually mean one main muscle, but a few others matter too (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/abdominal-muscles\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rectus abdominis:<\/b><span style=\"font-weight: 400;\"> The long muscle at the front of your belly. This is the \"six-pack\" muscle. 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