Six Pack Workout Routine

Having a well defined midsection is a goal that many people have, yet few seem to be able to achieve.

The biggest problem is that people see abdominal muscles differently then they see other muscle groups in the body.

They act as though they have special rules to follow in order to achieve great results.

The truth is that abdominal muscles are just like other muscle groups on the body. Achieving great results for your abs is the same as achieving great results in other muscle groups. Overload training along with an excess of calories in your diet is a sure-fire way to build abdominal muscles and achieve the tight six pack of abs you’ve always desired.

Once you have strong, well developed abdominal muscles you must work on lowering your body fat to reveal your six pack. It doesn’t matter if you have rock hard ab muscles, if they’re covered in a layer of fat nobody will ever know they even exist.

What NOT to Do to Get a Six Pack

There’s a lot of hype and misinformation surrounding strength training of the abdominal muscles. Surely you’ve seen those infomercials selling products designed for abdominal workouts. I don’t know how some of these companies get away with selling that junk!

The biggest problem with this approach is that doing one single exercise isn’t enough to training your abdominal muscles effectively. You don’t need fancy equipment to train your abs, that’s for sure!

Maybe you think doing hundreds or even thousands of crunches will get you the six pack of abs you’re looking for. This is also a huge misconception. Crunches are a very general exercise. They provide very little resistance; therefore they won’t provide very good results. They are also uncomfortable and boring. The bottom line is that they simply are not as effective as other exercises.

An Effective Six Pack Workout Plan

In order to plan an effective workout routine for your abs you will need to understand the different movements your abdominal muscles produce in order to train each of them. The basic movements are:

  • Rotation: Obliques
  • Lateral Flexion: Obliques
  • Hip Flexion: Lower Abs
  • Truck Flexion: Upper Abs

The biggest mistake you can make when strength training your abdominal muscles is to only focus on one of these movements. Basic sit-ups are a great example. They only focus on your upper abs, while neglecting your lower abs and obliques. They are a classic example of a trunk flexion exercise. While trunk flexion movements are important, they are merely one piece of the puzzle.

Dividing Your Abdominal Workout

The best way to effectively train your abdominal muscles is to divide your workout plan into two different routines.

One routine should be trunk flexion and hip flexion exercises.

The other routine should be rotation and lateral flexion exercises. You can perform each routine up to 2 times each week with a minimum of 48 hours between performing the same routine. Here is an example workout schedule:

  • Monday: Trunk Flexion, Hip Flexion
  • Tuesday: Rotation, Lateral Flexion
  • Wednesday: Rest
  • Thursday: Trunk Flexion, Hip Flexion
  • Friday: Rotation, Lateral Flexion
  • strong>Saturday, Sunday: Rest

As you can see, there is always a minimum of 48 hours between performing the same routine, although the alternating routine may be performed the following day.

Trunk Flexion / Hip Flexion Example Routine

Perform this routine as a non-stop circuit with 1-2 minutes in between each set. 8-12 reps of each exercise should be performed in each set. Perform a total of 4 sets.

  • Hanging Leg Raise
  • Cable Crunch
  • Reverse Crunch
  • Decline bench Crunch

Lateral Flexion / Rotational Example Routine

Perform this routine as a non-stop circuit with 1-2 minutes in between each set. 8-12 reps of each exercise should be performed in each set. Perform a total of 4 sets.

  • Dumbbell Side Bend
  • Oblique Crunches
  • Lateral Flexion
  • Decline Oblique Crunch


You should also be following a sensible muscle gaining diet along with your six pack workout routine. Exercising your abs isn’t enough on it’s own to achieve a well developed six pack. Build the abdominals by following the routine above and a solid nutrition plan.

Eliminating body fat is vital to achieving a ripped six pack, but only work on dropping body fat after you have built up your abdominal muscles over several months. The most important part of any workout routine is determination, consistency and motivation to stick with it.

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