By using this site, you agree to our Privacy Policy and our Terms of Use. Close

Yeah, anyone I know who has a six pack mixes in plenty of cardio with movements to cut body fat percentage. Mix in running, rowing, jump rope, anything to get you moving and heart beat up.

Here is an ab work out plan can use

Day 1
30 sec flutter kicks
30 sec plank hold
x 3

Day 3
30 sec hanging leg lift
30 Sit ups
x3

Day 5
15 Back extension
15 GHDs (this is a sit up using a set up that allows for greater extension, can do regular if not available)
x3

Day 7
30 sec wall hold
20 plank wall touches
x3

Day 9
45 sec plank hold
20 side bends
x3

Day 11
30 sec plank mountain climbers
30 plate Russian twists (I use 25 lb plate, scale accordingly)
x3

Day 13
20 heel touches
30 sec superman hold
x4

Day 15
30 V sit ups
30 Medicine ball sit ups (I use 14 lb, can scale accordingly)
x3

Day 17
45 sec hollow hold
20 Toe to bar (lift legs as high as possible, if no bar available do reverse sit ups)
20 sit ups
x 3

Day 19
20 plank jacks
20 grasshoppers
x 4

Day 21
20 MB toss on GHD
20 Back extensions
x 4

Day 23
30 Russian twists (try to increase weight if possible)
15 weighted knees to waist (I use a 14 lb medicine ball)
x3

Remember to use rest days, progress doesn't come overnight, but if you do something like this and increase difficulty over coming months you should see a difference.