On-the-Mat Six Pack Workout

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Don’t get up! You can work towards your six pack abs right there from the floor. This mat ab workout is great for isolating your abdominals. It works the core using a series of moves to target the obliques, lower abs, and upper abs. Finish things off with a 45-seconds plank, which engages your entire body and helps raise your heart rate.

You can do this workout anywhere anytime. We recommend it for days when you don’t want to drive to the gym, or even as an evening workout about an hour before bed.

What You’ll Need: a gym timer (free apps are available for download), and a mat or towel to lay on the floor

What to Do: Perform each move for 45 seconds with 15-second breaks in between. Complete all exercises, rest for 30-90 seconds and repeat.

Beginners: 1 rounds
Intermediate: 2 rounds
Advanced: 3 rounds

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. Toe Touches
2. Plank Hip Twist
3. Straight-Leg Sit Up
4. Russian Twist
5. Jackknife Crunch
6. Reverse Crunch
7. Plank

Toe Touches

Plank Hip Twist

Straight-Leg Sit Up

Russian Twist

Jackknife Crunch

Reverse Crunch


2 Comments on "On-the-Mat Six Pack Workout"

  1. Cinzia  August 31, 2017

    Half of these exercises are bad for your pelvic floor. Can you provide an alternative routine? Crunches and sit ups, in particular.


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