Six Pack Abs Core Strength Workout Routine for Men & Women

Want to get that perfect six pack? Try this comprehensive abdominal gym workout routine that will hit your upper and lower abs as well as obliques for a perfectly toned core.

Workout for:  Men, Women
Body parts:  Core / abdominals

Workout description

A strong and developed core is key to your health and should be one of the main goals in your fitness regime. Take this comprehensive 10-exercise ab routine with you to the gym for an all-around workout that will help you build strength, loose weight and achieve that perfect six pack.

Workout instructions

For optimal results, do a 3-5 minute warm-up to get your heart rate up before starting this workout – jumping jacks, power skips or jump rope.


Each exercise in this workout should be performed three times – either as a circuit (for intermediate / advanced level) or mixed in with your exercises for other muscle groups in your workout for beginners.


If performed as a circuit, follow these instructions:


  • Perform each of the 10 exercises with a 30 second rest in between (use an interval timer, this one is our favorite)
  • Rest 90 seconds after completing a cycle
  • Repeat the full cycle two more times with a 90-second rest in between


Note: For exercises that don’t have reps specified, do as many as you can. If the number of prescribed repetitions is too high, do as many as you can and go for one more the following week.


The key to this workout, like any other, is progression. You should push for more reps each time you do this workout. If you do 10 jackknifes the first time, go for 11 or 12 the next time you perform this workout. You will get stronger and achieve better overall results as long as you keep progressing.

Customize this workout!

Tailor this workout routine to your needs by loading it into our Printable Workout Builder! Add more exercises, re-arrange them, change the number of set and repetitions and make it your own!

Included exercises

This workout routine includes the following exercises:

Hanging Leg Raise Weighted / Russian Twist Dumbbell Side Bend Seated Bench Leg Pull-In / Flat Bench Knee-up Cross-Body Crunch Swiss Ball Crunch Plank Kneeling Cable Crunch Jackknife Sit-up / Crunch / Toe Touches Russian / V-Sit With Twist

Note: Click on the exercise titles above to open the instructional pages and learn proper technique for performing the exercises. You can also browse our exercise guide to access the full library of available exercises.

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