Total Abs Workout – Get Six Pack Abs

We have created a total abs workout for you all..

Total Abs Workout – Get Six Pack Abs

We have created a total abs workout for you all to try and love! Packed with all of your favourite ab exercises!

Start by choosing one of these rounds and then begin your workout! 

REST: 30 Seconds Between Each Exercise

 1 – 2 rounds of the total workout – Week 1 

 2 – 3 rounds of the total workout – Week 2

3 – 4 rounds of the total workout – Week 3

Total Ab Workout Exercises:

Knees up Crunch:

Crunches: Knees Up is a leg-position variation on the traditional crunch. Using different leg positions causes the muscles to grow faster because the angle and leverage challenges the abs differently. Like the other crunches, this exercise targets the upper abs.

Lie on your back and lift your legs by bending up at the hips so that your thighs are vertical (perpendicular to the floor), with knees bent at a 90 degree angle so that your calves are parallel to the floor. Your feet will be up at an even height with your knees.

The movement is a regular crunch. Choose a hand position — hands lightly cupped behind ears or neck, or crossed on your chest. For each rep, lift your shoulders well off the ground using your abs, and hold the muscle contraction at the top of the movement for a count of two.

Do not rest at the bottom — you want to keep a constant tension on your abs, so just touch lightly without dropping your weight.

Leg Raises:


The leg raise is the perfect exercise for the somewhat neglected lower abdominals and hip flexors.
Regular performance of leg raises can help to strengthen the lower back and therefore reduce the risk of injuries.

You will need a mat to lie on for this exercise and some people who experience lower back pain may want to pop a towel under their lower back area.

Leg Raise Variation

This can be performed on a bench as well as the floor and once you have mastered it you could add a weight by holding a dumbbell between your feet.

How To Do A Leg Raise
  1. Lie flat on the floor (on a mat) place your arms out to the side on the floor with your palms facing down.
  2. Make sure that your head, legs and bottom are all in contact with the floor.
  3. Engage your stomach muscles and grasp the sides.
  4. Slowly lift your legs to a 90-degree angle, keeping your legs straight and not bending at the knees.
  5. Pause for a second then slowly lower the legs back down.


Flutter Kicks:

Exercise Instructions

Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs.

The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.

Why This Exercise is Important

Do not think of the abdominal flutter kicks as the main part of your ab workout. This is neat little exercise, but it is not one that is going to put you on the road to a six pack.

Instead, think of the abdominal flutter kicks as a finishing movement to add to the last part of your workout. When your abs are tired and you are fatigued, this is a great way to push yourself that little bit extra.

You will work your hip flexors a lot, which helps with flexibility, and will cause a marked improvement in your future workouts.

The abdominal flutter kicks are great for helping improve your lower core strength. It is a similar motion to the one involved in swimming the back stroke, which makes this exercise beneficial to swimmers.

In addition, the motion teaches your body how to control a single leg at one time, which is a key motion in soccer and other sports.


Plank helps you to build strength in your core, upper and lower body so its a good full body work out. You do not need any equipment to perform this exercise all you need is a bit of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly.
Muscle Groups Worked

The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius.

Plank Variation

If the plank is to much for your elbows you can perform it with extended arms, always leave a small hollow in your hands to protect the wrists.

How To Do A Plank
  1. Start by getting into a press up position.
  2. Bend your elbows and rest your weight ono your forearms and not on your hands.
  3. Your body should form a straight line from shoulders to ankles.
  4. Engage your core by sucking your belly button into your spine.
  5. Hold this position for the prescribed time.


Cross Crunches:

Performing the Cross Over Crunch

Now that you are in the right position, you can begin to perform the cross over crunch. Start by taking a few deep breaths. As you exhale your next breath use the muscles in your core to lift your upper body off the ground. Instead of raising your shoulders directly towards the ceiling, as is done in a traditional crunch, cross them at a diagonal in front of your body, bringing your right elbow towards your left knee. Slowly lower your upper body back to the ground. Repeat the maneuver, but this time bring your left elbow to your right knee. Do ten repetitions of the exercise on each side before taking a short break. Do another two sets of ten repetitions of the cross over crunch in order to achieve optimal results.

Increasing the Intensity of the Cross Over Crunch

The basic cross over crunch is a great exercise for beginners who are interested in strengthening their core. Once the exercise becomes too easy, it is important that you make changes in order to keep seeing results in your strength training routine.

One easy way to increase the intensity of the cross over crunch is by performing it on a bosu. A bosu is a piece of strength training equipment that is composed of half of a stability ball fused to a flat surface. This provides an unstable surface on which exercises can be performed. Position your buttocks on the flat side of the bosu, and do the same maneuver as described above.

Performing this exercise on a bosu forces your core muscles to work harder, thereby increasing the intensity of the exercise.

Cycling Cross Crunches:

How To Do Bicycle Crunches Properly:

When it comes to ab training quality overcomes the quantity. Therefore make sure you perform bicycle crunches properly. Here’s how:

Step 1: Get In a Starting Position

Lie down on the ground. Stretch your legs out straight while keeping your feet together. Make sure your lower back is pressed flat against the floor. Put your hands beside your head.

Step 2: Begin The Ab Exercise

To begin the exercise start mimicking bicycle pedaling motion.

Bring your right knee towards your head as you rotate your upper body. Try to touch your left elbow to your right knee.

Then straighten your right leg back as you bring your left knee in. Simultaneously rotate your upper body to the opposite side. Try to touch your right elbow to your left knee.

Don’t rest your feet and shoulder blades on the ground. Once you lift your heels and shoulders off the ground you never put them back throughout the whole exercise. Keep them a few inches above the floor.

Breath Correctly

Correct breathing is important to get the maximum benefit out of bicycle crunches exercise. Fully exhale while you rotate your upper body to a side. Inhale while you bring your upper body back to a neutral position.

  • Depending on your flexibility, it’s not mandatory to actually touch your elbow to your knee.
  • To avoid pulling your head with your hands and straining your neck, put your fingertips behind your ears.
  • Keep your elbows pointing out, rather than bringing them forward.
  • Perform this exercise nice and slow. Spend quality 3 seconds in fully contracted abdominal position.
  • Lift your shoulders as high and as far as you can.
  • To make this exercise a lever lighter, lift your legs higher. Increased angle between your legs and the floor will put less stress on your lower back as well. Another option is not to extend your legs fully. Keep them bent.
  • If lower back pain bothers you while you perform this exercise and previously mentioned tweaks don’t work, then don’t do this exercise.


Common Mistakes
  • Shoulders and upper back resting on the floor.
  • Elbows pointing in not out.
  • Chin tuck down too far.
  • Focusing too much on touching the knees with the elbows.
  • Exercise done too fast.
  • Uncontrolled breathing.


Heel Touches:

1. Lay down on your back on the exercising floor with your knees bent. Place your feet flat and widen then slightly more than than your shoulder-apart-width.
2. Starting position: Extend your arms towards the downward direction by the side of the body with your palms facing inwards.
3. While exhaling your breath, crunch your abs in the forward right direction. Try to catch your right ankle with the right extended arm (step 2). Stay there till the count of one.
4. Now while you’re inhaling your breath, leave the right ankle you caught hold of with your right arm and very slowly move back to the starting position.
5. Repeat the same for the left side.
6. Your one rep is complete when you have completed both sides.
7. Repeat the Alternate Heel Touches exercise.


Benefits of Superman exercise
This is a great move for strengthening your lower back and toning your glutes, no equipment needed
Muscle Groups Worked

Gluteus maximus, latissimus dorsi

Superman Variation

If lifting both arms and legs at the same time is to much then try lifting the opposite arm to leg then lower and repeat on the other sides.

Step by Step Guide:
  1. Lie face down on your stomach with the arms extended out in front of you and the legs extended behind you
  2. In one movement lift the arms and legs up towards the ceiling making a U shape
  3. Make sure that you do not lock out the limbs and keep the core as still as possible
  4. Hold for 2-5 seconds and lower back down to complete 1 rep

Daniel Messer, RNutr, CPT

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