Getting six pack abs doesn’t mean spending hours in the gym. With the right moves and consistency, you can train your core and start revealing your abs — right from home.
This post gives you:
- A daily six pack workout routine at home
- Easy-to-follow core exercises for men
- No equipment required
- A plan to start seeing results faster
First, Know This:
To see abs, you need two things:
- Strong core muscles (from workouts)
- Low body fat (from clean eating + cardio)
This workout helps with part one. Pair it with a healthy diet and some cardio to really see definition.
Six Pack Workout Routine at Home (Do This 4–5 Days/Week)
Repeat this circuit 3 rounds. Rest 30–60 seconds between rounds.
1. Crunches – 20 reps
- Lie on your back, knees bent
- Lift your shoulders, squeeze your abs
- Don't pull on your neck
2. Leg Raises – 15 reps
- Lie flat with legs extended
- Raise legs to 90°, then lower slowly
- Keep your lower back flat on the ground
3. Plank (Hold) – 30–45 seconds
- Elbows under shoulders
- Body in a straight line
- Don’t let your hips sag
4. Bicycle Crunches – 20 reps (10 each side)
- Alternate touching elbow to opposite knee
- Keep your core tight and movement controlled
5. Mountain Climbers – 30 seconds
- Get into a high plank
- Drive knees to chest one at a time
- Keep your pace up for a cardio boost
6. Reverse Crunches – 15 reps
- Lift hips off the floor using core, not momentum
- Great for targeting lower abs
Bonus: 7-Day 6 Pack Workout Plan (Beginner Level)
| Day | Focus |
|---|---|
| Mon | Full Circuit x2 |
| Tue | Rest or light cardio |
| Wed | Full Circuit x3 |
| Thu | Core + 20 min walk |
| Fri | Full Circuit x3 |
| Sat | Optional Bonus Round |
| Sun | Rest & recover |
Tips for Six Pack Success
- Breathe out when you crunch or contract your core
- Eat clean: focus on lean proteins, veggies, and water
- Add short cardio like walking or jumping jacks to burn fat
- Be patient — visible abs take time + discipline
Final Thoughts
This 6 pack abs workout at home is made for real results. Whether you're starting fresh or looking to take your core to the next level, these simple exercises will help you build strength and definition.
✅ No gym
✅ No excuses
✅ Just you, your floor, and a few minutes a day
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