6 Pack ABS Workout At Home That Actually Work

There are plenty of Abs exercises and workouts that you can do at home to get the 6 pack of your dreams. Home is a great place to work on your core because a 6 pack is mostly made in the kitchen.

It’s not necessary for you to have expensive gym memberships to get great six pack Abs. A few square feet of floor are the only real piece of kit that you need.

There’s no such thing as spot-reduction of tummy fat. 6 pack is indicative of overall health and whole-body fitness, healthy lifestyle, and nutrition-rich diet.

As long as gravity exists, your own body weight can provide a vigorous home workout that is, fat loss, improving strength and endurance, building muscle mass, and 6 pack abs.

What makes up the six-pack?

Your waist is made up of two muscle groups: the rectus abdominis (known as your “six-pack” or 6 Pack muscles) in the front and the obliques on each side.

Rectus Abdominis

The Rectus abdominis muscle arises from the lower margin of the rib cage and sternum and passes vertically downward to attach to the pubic bone.

The two rectus abdominis muscles (one on each side) are encased in a sheath of fascia that forms the central demarcation down the middle of the abs, known as the linea alba. Fascia divisions in the muscles are responsible for the “6 pack” appearance.

Rectus Abdominis and Obliques


The external oblique is the outer visible layer that passes run diagonally on each side of the rectus abdominis. They can be found between the lower rib region and the pelvis. These muscles help with side-to-side bending, flexion of the spinal column, torso rotation, and compression of the abdomen.

The internal oblique muscles lie under the external obliques and run into the lower back or erector spinae. The fibers of the two muscles pass at right angles to one another, and therefore they are often referred to as opposite-side rotators.

Six Pack Home Workouts

To sculpt lean definition across your midsection, do this 6 pack ab home workout. This six pack abs workout is composed of nine abdominal exercises carefully chosen to hit both the upper and lower ab muscles. Use them to get a ripped core.

Are you ready to develop your core and abs? Let’s get started with the first workout session.

1. High Knee

High Knee is an excellent cardiovascular exercise that is popularly practiced worldwide. This exercise might look easy to perform, but is a challenging move that targets multiple muscle groups in the body.

It recruits the abs and core muscles greatly, and eventually, this will make it more effective to build six pack abs. You don’t require any special tool or equipment to perform it, and therefore it is the best 6 pack home workout.

Duration: 45 Sec ON and 30 Sec Off (Rest)

High Knee

How To Do High Knee

  • Start standing with feet hip-distance apart.
  • Lift the right knee as high as it will go and raise the opposite arm, then switch quickly, so the left knee is up before the right foot lands.
  • Continue pulling knees-up quirky for as long as desired.
  • Make sure to keep breathing.
  • It is a great warm-up or full-body exercise that prepares your body for harder core exercises.

2. Russian Twist

The Russian twist is a great addition to your 6 Pack Abs exercises that you can do at home without equipment. It engages your core and strengthens your abdominal muscles as well as your lower back.

This exercise helps to tone and tighten your abs and obliques and to trim your waist. The Russian twist also helps to improve your balance, stability, and posture.

A more advanced way of performing the Russian twist is to raise your feet a little off the floor and a weighted Russian twist.

Duration: 45 Sec ON and 30 Sec Off (Rest)

Russian Twist oblique

How To Do Russian Twist

  • Lie down with your knee bent at the knees and feet flat on the ground.
  • Elevate your upper body so that it creates a V shape with your thighs.
  • Begin to twist side to side while maintaining balance on your buttocks, keeping constant tension on the abs.
  • Repeat this movement until the set is complete
  • Pace yourself. If you can go fast, challenge yourself, go for it.
  • If you can only go slow, take it easy, chill.
  • Eventually, you’re gonna get a lot better at this.
  • The most important thing is to make sure that your form is on point, and everything else will progress.
  • We’re on our way to 6 pack abs. Keep those cores tight.

Related : Best Abs Exercises: Upper Abs, Lower Abs, Obliques

3. Leg Raise

Lying leg raises are touted as killer 6 pack abs exercises for home. But your hip flexors actually reap some major benefits of this move. So don’t be surprised if your hips feel a bit of the burn during this one.

Leg raises can also help alleviate low back pain since it improves the overall strength and stabilization of your core.

The straight leg raise exercise strengthens the muscles of the upper thigh, the quadriceps, without placing any stress on the knee joint.

Duration: 45 Sec ON and 30 Sec Off (Rest)

Lying Straight Leg Raise abs Exercises

How To Do Leg Raise

  • Lie face up on the floor with your entire body straight and your hands at your sides to stabilize your torso.
  • Hold your legs a few inches off the floor.
  • Raise your legs up toward the ceiling until they are just short of perpendicular to the floor.
  • Slowly lower your legs back to the starting position.
  • Make sure you’re going all the way up and all the way down.
  • Keep those legs straight.

4. Hip Raises

The Hip raises is a challenging core exercise that primarily hits your rectus abdominis, the muscle in your abdomen that makes up your 6 pack.

The Hip raises is a beginner level variation of the popular abdominal abs exercises. Your upper body remains on the mat as you contract your abs to draw your legs towards your chest.

Duration: 45 Sec ON and 30 Sec Off (Rest)

Hip Raises

How To Do Hip Raises

  • Lie faceup on the floor with your hands extended at your sides. Feet are up and thighs are perpendicular to the floor (your hips and knees should form a 90-degree angle).
  • Slowly bring your knees toward your chest, lifting your hips and glutes off the floor.
  • Try to maintain the bend in your knees throughout the movement.
  • Slowly lower your legs back to the starting position under control motion. Repeat for the desired number of repetitions.
  • Keep the movement slow and controlled. Do not use momentum.
  • To make this exercise more difficult, perform it on a decline bench with your head on the high end.

5. Flutter kick

Flutter kicks are an exercise that works the muscles of your core, specifically the lower abs muscles and the hip flexors. It reshape and tone your lower body.

They help you in shedding some extra inches from the belly, hips, and thigh area. Tighten your abs for better strength.

Duration: 45 Sec ON and 30 Sec Off (Rest)

Weighted Flutter Kicks

How To Do Flutter Kicks

  • Lie on your back. Keep legs straight, core tight from this position.
  • Lift your shoulders and upper torso off the ground.
  • Raise your legs a few inches off the ground and flutter kick your feet.
  • If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches.
  • This is an excellent move for tightening that core, strengthening that core and also burning that fat.
  • This is one of those magnificent moves that targets that lower abs.
  • That’s normally one of the hardest places to hit.

Related: Best Lower Abs Exercises To Get Impressive Abs

6. Plank Knee To Elbow

The Plank Knee To Elbow is an explosive bodyweight exercise that engages multiple muscle groups at once helping to improve your balance, agility, coordination, strength, flexibility, and blood circulation almost like getting a total-body workout with just one exercise. You need to add this 6 pack exercise to your home workout regimen.

Duration: 45 Sec ON and 30 Sec Off (Rest)

Cross Body Mountain Climber

How To Do Plank Knee To Elbow

  • Get down into the push-up position.
  • Point your toes while you place your hands beneath your shoulders.
  • Push yourself up into the plank position.
  • Maintaining a tight core and flat back, bring your left knee to your right elbow.
  • Pause and slowly return each to the starting point.
  • Repeat with the other side and keep alternating.
  • Keep that core tight that whole time. Don’t ever loosen it.

7. Chair Sit ups

Finally, if you’re looking for one more effective upper abs exercise, try the Vertical Leg Crunch.

Vertical leg crunches are aka the crunch up are a great exercise for targeting your abs and core. It is similar to the basic crunch, except that the legs are perpendicular to the floor.

This position increases the intensity of the exercise, so it is a good next step after you’ve mastered the basic crunch.

Duration: 45 Sec ON and 30 Sec Off (Rest)

Chair Sit Ups

How To Do Chair Sit Ups

  • Lie down on the floor on your back with your arms extended straight back behind your head. Your legs should also be extended.
  • Raise your arms and legs straight up into the air. Extend your arms and reach toward your toes when you perform the crunch.
  • Hold the contracted position for a count of two, slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • From this position, you want to keep your legs up so that way you’re automatically engaging that core.
  • Activate that core, keep that core tight. Keep these feet up.
  • This one is an ab-killer, guys. Regulate that breathing.
  • Reach as far as you can without rounding your shoulders and upper back.

Related: Best Upper Abs Exercises To Get Perfect Abs

8. Seated In and Outs

Seated Knee up is also known as the seated knee tuck, and it is an essential part of any 6 pack home workout routine. If you want to build six-pack abs or simply increase your core strength, seated knee tucks are for you! 

Knee-ups are very important for athletes involved in running, jumping, and kicking when bringing the legs forward and upward and whenever raising the legs in execution of various stunts in a fitness competition, on gymnastics apparatus, and in dance.

For most effective execution, keep the trunk stable and bring the knees as close to the chest as possible. Doing this produces greater shortening and stronger muscular contractions of the abdominal muscles.

Duration: 45 Sec ON and 30 Sec Off (Rest)

Seated Knee Up abs Exercises

How To Do Seated In and Out

  • Keep that core tense and bring right back in.
  • Lean backward and raise your legs a little off the floor, keeping them straight and together.
  • Raise your knees up toward your chest, keeping your legs together.
  • Lower your legs back down until your heels almost touch the floor.
  • Form is everything.
  • Keep your back straight and your feet off the floor.
  • That’s also just as important as working, out because you’re only as good as yo
  • u continue to push.

9. Jumping jacks

Jumping jacks are an efficient total-body workout that you can do almost anywhere. This exercise is part of what’s called plyometrics, or jump training. Jumping jacks also involve your abdominal and shoulder muscles.

Jumping Jacks are a great full body exercise that enhances aerobic fitness, strengthens the body, and promotes relaxation. This exercise also improves muscle endurance, increases the body’s metabolic rate, and helps with weight loss and 6 pack abs.

Duration: 45 Sec ON and 30 Sec Off (Rest)

Jumping jacks

How To Do Jumping jacks

  • Stand straight with your feet together and hands by your sides.
  • Jump up, spread your feet and bring both hands together above your head.
  • Jump again and return to the starting position.
  • Repeat until the set is complete.
  • So, this is the last exercise, guys. Push it as hard as you can.
  • Keep the knees slightly bent and land softly on the balls of your feet.

Training Technique And Tip to get Six Pack At Home

Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. Here are a few tips to help you get visible abs.

  • Exhale whilst pushing upwards and do in a controlled manner.
  • Keep a controlled motion and avoid jerky movements.
  • To get the most out of your workout, consider doing both weight training and cardio.
  • Eating a lot of fresh fruits and vegetables is said to help you lose weight and get six pack abs.
  • Ultimately, your results will depend on your ability to adequately recover from your workouts. It is recommended that you allow at least 36 to 48 hours of rest before training the same muscle groups again, in order to allow for sufficient recovery.

How To Do This 6 Pack Abs Home Workout

This session is made up of 9 moves, which you will do as a circuit. After doing the first exercise for 45 seconds, take 30 seconds and then do the next one. Do 3-4 four circuits in total.

To work your abs harder, start each set by engaging your entire core so that the muscles are working from the beginning to the end of each circuit.

Or depending on your fitness level, you can choose between 4-5 exercises and 3-4 sets of 8-15 reps.

The Complete Bodyweight Ab Workout

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

At Home Six Pack Workout Plan: 1

  • High Knee: 4 sets of 30-40 reps.
  • Russian Twist: 3 sets of 8-12 reps.
  • Hip Raises: 3 sets of 8-10 reps
  • Plank Knee To Elbow : 3 sets of 12-15 reps.

At Home Six Pack Workout Plan: 2

  • Jumping Jacks: 4 sets of 30-40 reps.
  • Leg Raise: 4 sets of 8-12 reps.
  • Flutter Kick: 3 sets of 8-10 reps
  • Chair Sit Ups : 3 sets of 110-12 reps.

You can do the workout 2-3 times a week. As you get stronger, it is important that you increase your reps over time. Adding more weight to your body will help it grow and pop more.

More 6 Pack Abs Workouts At Home

If you want to get a 6 pack, it’s helpful to have a variety of abs workouts to keep your training interesting. Here are a few more options to try.

Complete 6 Pack Abs Workout (Upper, Lower Abs, & Obliques)

Is it possible to do complete 6 pack abs exercises at home without equipment that will really strengthen your core and tone up?

If you have a desire to achieve the astonishing 6 pack abs, then these three move circuits which definitely help you.

The three options target different areas of your abs to ensure you’re hitting them from every angle. The first workout concentrates on your upper abs, the second focuses on the lower abs, and the final routine works the often neglected side abs – or obliques – along with your deeper core muscles.

Dumbbell Abs Workout To Build Rock Solid 6 Pack Abs

There are many Abs exercises that you can do to achieve a six-pack. If you add weight to your ab training, you will give your body the stimulus it needs to adapt and grow. A dumbbell Abs workout with some surprising core-challenging moves is the best way to add weight to your training.

One of the easiest ways to train your abs is by using free weights. That way, if you’re short on time or just want to train your ab at home, you can try this best dumbbell abs exercises.


This 6 pack workout at home is designed to strengthen your core and build the 6 Pack.

In addition to strengthening your abs and core muscles and toning them, this 6 pack workout at home also improves your cardiovascular endurance which in turn helps regulate your weight, lowers blood pressure, aids sleep, strengthens immunity and much more

Know More About Abs Training

6 PACK ABS For Beginners You Can Do Anywhere

Leave a Comment