six pack workout for great abs plank row
Muscle growth

Six Pack Workout for Great Abs (Advanced Level)

This Six Pack Workout will make your Abs grow

Are you looking for new six pack exercises that will get you great abs? I have 3 very effective exercises for you. So go ahead and try them and let the results speak for themselves 😉

For this six pack workout you will need:

  • an ab wheel or a bar with two plates on it that you can roll
  • two dumbbells, kettle bells, or even two heavy water bottles or sandbags of equal weight.

Through years of working with all types of people, from the sedentary to professional athletes, there’s one thing I’ve come rather to expect when meeting a trainee for the first time, and that is: weak abs, or core muscles, at least relative to the demands of their activities.

Your core is the basis of your strength.

Specific core and stability work should always be one's point of departure when starting a fitness program or six pack workout, and should always be included in every workout or at least every week. Some of you may have heard that a good six pack workout consists of heavy squats and deadlifts, that that's are all you need to do to build a strong midsection, but this is a myth.

​A good Six pack workout? Quit doing crunches and sit-up reps

So what should you do?

Well for starters of a six pack workout, quit doing crunches and sit-ups for reps. Moves like those create motion around your spine, which is exactly what your core is designed to resist. If it weren't for dead people, we'd probably never have started doing crunches. That's because for years, much of our knowledge of how muscles work was based on the study of human cadavers.

By looking at the anatomy of corpses scientists assumed that the function of our abdominal muscles must be to flex the spine (which is what you do when you perform a crunch). As a result, these exercises were popularized as the best way to work your abs. However, now we know that flexing the spine is an action, not the main function of the abs. Their main job is to stabilize the spine.

Why having a strong midsection is important

Your core muscles are the reason your torso stays upright instead of falling forward due to gravity. So your abs actually prevent your spine from flexing!

To build a chiseled, functional six-pack try anti-rotation, anti-flexion and anti-extension exercises like this tough Abs Workout. Use it as a Finisher at the end of your six pack training, or even as a mini six pack workout in itself.

These are not beginner level exercises. You should be able perform both static and dynamic planks with solid form, know how to control the position of your pelvis, and be able to assume proper head, neck and shoulder posture before attempting this circuit. If you are a beginner then exercises like these often don’t work as well as they should because you are not in the right starting position.

The first step has to be learning to engage the abs properly, and learning to breathe right, specifically to exhale.

I’m a huge fan of supine (lying on one’s back) exercises for beginners. As well as being a strength and fitness coach, I’m also a Pilates instructor. In the Pilates method every workout starts with a warm-up which is a supine isometric Hollow Body Hold-type exercise.

Beginner six pack workouts are almost entirely supine, using that external feedback and stability to teach you how to use your abs properly. Look out for future abs workouts designed for beginners.

The Super Abs Workout

Perform these exercises as a circuit, moving from one to the next without resting. Once you've finished all three exercises, rest for one minute and then repeat the circuit.

Six Pack Exercise #1: Plank Row

six pack workout for great abs plank row

  • Start in pushup position holding a pair of dumbbells.
  • Row the weight to your ribs alternating sides for a total of 20 reps.
  • Use the heaviest weight you can control while staying stable and still and resisting rotation.

Note: if you don’t have dumbbells just do this with your own bodyweight.

Six Pack Exercise #2: Farmer's Walk

six pack workout for great abs kettle bell

  • Grip a pair of dumbbells or kettle bells and let them hang at arm's length next to your sides.
  • Keeping your chest up and shoulders back (resisting flexing forward), walk forward for 35-40 metres.

Note: if you don’t have dumbbells or kettle bells try two big jerry cans or sandbags. Always grip them securely.

 Six Pack Exercise #3: Ab Wheel Rollout

six pack workout for great abs wheel roll out

  • Kneel on the floor holding the handles of an ab wheel.
  • Start with the ab wheel below the shoulders.
  • Exhale and round the back slightly, getting the pelvis to a neutral position.
  • Roll the wheel forward as far as you can control.
  • Do not allow your back to arch (anti-extension).
  • Use your core to pull the wheel back.
  • Do 15 reps.

Note: if you don’t have an ab wheel try a bar loaded with two medium plates. It’s also possible to do it with your hands or elbows on a gym ball, or try a walking plank.

About the author

Billie Savage is a personal trainer, strength coach, Pilates instructor and vegan athlete, with over 20 years of experience in the fitness industry.

American by nationality, she is currently based in Amsterdam, The Netherlands.



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