9/24/23, 8:01 PM Build Rippling Abs at Home with This Bodyweight Six-pack Circuit

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Workouts > How to Get a Six Pack

Build Rippling Abs at Home with This Simple Six-pack Circuit

Shred your abs' blubber cover and unleash a true muscle midriff

BY MENS HEALTH UPDATED: 18 MARCH 2020

ILNUR KHISAMUTDINOV // GETTY IMAGES

The first mistake guys make when trying to build a six-pack: targeting their abs. If you really want to sculpt a
washboard core then you've got to be smarter; sit-ups alone won't cut it. You've got to train your entire body to
rev your metabolism. And you've got to add a whole lot of sweat to your workout.

The second mistake? Thinking you need a gym to muscle up your midriff. Exhibit A: this lounge-bound total-
body workout from expert PT Adam Stansbury that relies only on your bodyweight to get you that little bit closer
to single-digit body fat.

Before you begin remember this is a circuit, so do all of the exercises once, rest for two minutes and then start
again. Do three rounds.

Right, enough talk. It's time to burn.

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1
Pike Press-up

Sets: 3

Reps: 60 seconds

Rest: 0

Get into a press-up position with your hands wider than shoulder width apart.
Bend at the waist and lift your heels off the floor, keeping your back straight, so
your body forms an upside down V-shape. Bend at your elbows to lower your head
towards the floor. Then push back explosively to the start position.

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2
Bodyweight squat

Sets: 5

Reps: 20

Stand with your feet shoulder width apart. Start the movement by bending your
knees and sitting back with your hips. Go down as far as you can and quickly
reverse the motion back to the starting position. Keep your head up and back
straight throughout the move.

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3
Bastards

Sets: 3

Reps: 60 seconds

Rest: 0

Start with your feet shoulder-width apart and squat down until your thighs are
parallel to the floor. From the bottom of the squat, place your hands on the floor
and kick your legs out behind you into a press-up position. Push up until your
arms straight and then tuck in your legs at the bottom of the squat position. Drive
upwards through your heels until you are 6 inches off the floor and then repeat.

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9/24/23, 8:01 PM Build Rippling Abs at Home with This Bodyweight Six-pack Circuit

4
Tuck Crunch

Sets: 3

Reps: 60 seconds

Rest: 120 seconds

Lie on your back with your thighs perpendicular to the floor, knees bent and arms
folded across your chest. Contract your abs to crunch your shoulders off the floor,
squeeze at the top, then slowly lower.

Once you've completed one circuit rest for 2 minutes and then start back at
exercise one. Do 3 sets.

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