How To Get 6 Pack Abs With No Equipment (DO THIS ANYWHERE!)

You can sculpt a great set of abs using just your bodyweight and a few square feet of floor. I’ll show you how to get a 6 pack with no equipment by first exposing why that “no equipment abs workout” you see (along with countless others) are a waste of and how they can do more harm than good, then we’ll cover the 4 abs exercises we’ll use to hit every area of your six pack you can easily do at home, and finally we’ll wrap it up by showing you how to perform the six pack ab workout for the best results. By the end you’ll have a full, downloadable home abs workout you can use anywhere to build a great set of abs.

There are 3 things we’ll do with our home abs workout that will make it far more effective than most bodyweight ab workouts out there. First, we’ll hit all 4 regions of your abs. Second, we’ll make the exercises more difficult overtime to continuously stimulate growth in your abs. Lastly, we’ll choose the proper exercises that’ll target your abs – instead of your hip flexors or lower back.

The first exercise we’ll cover is one of the most demanding abs exercises you can do at home, and will target your TVA. We’re going to re-create a no equipment version of the ab rollout. Get onto all fours with your hands under your shoulders and knees under hips. Move into posterior pelvic tilt by rotating your hips and contracting your abs. Pull your belly button into your spine to fully activate your TVA. Then, from here, slowly walk your hands out forward. Go only as far as you can without breaking this form and arching at your lower back, and then walk your hands back. Progress it over time by trying to get your hands further and further out.

Now we’ll move onto the next most demanding exercise to target the lower abs in our no equipment abs workout. First, lie on your back with your arms straight by your sides and knees bent to 90 degrees. Initiate posterior pelvic tilt by squeezing your glutes and contracting your abs. Next, don’t think about raising your legs, instead simply curl your pelvis up towards your belly button. Then, on the way back down, avoid arching your lower back. To make it easier, simply tuck your knees in towards your upper body more. As your lower abs strengthen, you can increase the difficulty by straightening your legs out more and more.

To target the upper abs in our six pack ab workout, we’ll want to now use what’s known as a “top-down” exercise. First, setup by lying on your back with your knees bent and hands placed behind your head. Place a rolled up t-shirt or towel under your lower back to increase the range of motion your abs go through. Lift the shoulder blades up off the ground by flexing the spine, and then coming back down. Avoid yanking your neck as you come up and avoid using momentum. Take it slow and feel the upper abs working. To progress these as you get stronger, place your arms straight over your head and add weight using a bottle or backpack once that becomes too easy.

Finally, for the obliques: our move of choice is a well-known exercise, Russian Twists. Sit on your butt with your knees bent and feet on the floor. Angle your back to about a 45-degree angle. From here, the goal is to touch either side of the ground. Avoid just reaching with your arms and not rotating much at your torso. Instead, let your shoulders dictate your rotation. When you reach to each side, focus on trying to line up your shoulder with your leg. Doing this will force you to rotate your torso and engage your obliques as a result. To progress this move overtime, you can raise your feet off the ground slightly and try to reach further and further out with your arms.

Now let’s get into how to get a six pack with this workout. Here’s what you’re going to do:

Walkouts: 5-10 reps
Reverse Crunches: 10-25 reps
Crunches: 10-25 reps
Russian Twists: 1 minute
Repeat x3

You can do the workout 2-3 times a week, but as you get stronger it’s important that you try to increase your reps overtime while applying the progressions mentioned earlier. This will simulate the effect of adding more weight to help your abs grow and pop more.
But keep in mind guys that no matter how hard you train your abs, you’re not going to get the six pack you’re after without a solid diet plan in place. That’s the secret behind the incredible transformations thousands of our members get using my Built With Science programs. Within each program you’re shown exactly how to train and how to eat to lose fat and build muscle.

To start today, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

PDF DOWNLOAD:

Subscribe to my channel here:

[TheLoucho]

Been watching Jeremy for a couple of years now. Zero ego, no-bullshit, clear and concise. Professional and relatable as well. Thanks man.

[alonsor.n]

2:22 walkthrough (TVA focus)
3:29 reverse crunches (lower ab)
5:02 crunchers (upper ab)
6:10 russian twists (obliques)

[johnjperricone]

I added this to my already intense ab workout, and WOW. The ab roller walkout, and the Russian twist were unbelievable. Thanks.

[Olympicsportsmassage_la]

Finally somebody doesn’t show crappy experiences that can cause lower back pain. I’m tired of fighting with personal trainers about hip flexión exercises for abs. Thank you Jeremy!

[martinklein]

I dont watch that many fitness youtubers, but I have to say this is the content I dont see anywhere else. Thank you so much for this workout. Its even created for us beginners with progressive overload. Perfect!

[hannahmaebeaver]

I always did the standard setups.
Then bought a Excel roman chair designed for front and back setups.
Using both techniques front & back works great.
Every other day workouts gradually increasing.
Never had injuries just go easy & feel yourself getting stronger.
Was up to 1000 set ups while holding a 14.9 weight in my hands.😊
Happy day.

[BpTheCarMan]

I haven’t tried it yet but I just wanna say this is the first video that I’ve come across that has talked about how to not engage the back or hip flexors for abs workouts, I appreciate it a lot

[nvk.]

Anyone watching this while lying on bed 😂🤝

[rawr]

Also, when you get used to doing this you can basically do this every day. The abs are some of the fastest recovering muscles! That is because they are a little bit engaged basically all the time, a long with other core muscles.

[BlueCR]

Full program @ 7:00.
Excellent video, thank you so much for sharing your expertise with us!

[johnshepard]

Just as I was ABOUTT to do abs RN! Unbelievable!

[PersonWhoAsked]

with adequate diet, doing this and exercising my entire body as well, i actually do somewhat have abs. thank you!
(i didn't even know it till i was trying some new clothes and saw myself in a full body mirror, which was recently. a pleasant surprise).
(been working out at least a year by the way).

[jwmever]

I just found your channel today and I really appreciate how you explain everything so calm clear and concise and detail every move. And you seem like a really nice guy.
As a Woman I don't want abs as defined as yours, but I would like to get back my flat stomach I had 6 years ago. I'm so happy I found your channel. Thank you

[lukii]

The AB Roller is the most difficult, my ABS burn like hell after it you feel all of the ABS

[deannajsilva]

THANK YOU FOR THIS!!! Once again you have helped me tighten up a routine! This helped me eliminate useless ab moves that engaged other muscle groups way too much! And btw, that v line looks sexy on us too! I used to hate it on myself but dayum, now I love it!

[aermotion]

What I’ve realised it’s if you really work well and intelligent on your warm ups, cool downs and joints mobility it’s have a such a positive experience with training athletic long-living as calisthenics, gymnastics and bodyweight disciplines. Thanks for sharing I love to share what I’ve got as well, best luck!

[karinacintron]

This is great! I’m 52 and just discovered your channel last week. I’ve been following trough many of your videos and I love it! I will start today with this workout. I usually run/walk on treadmill, then follow with a home gym machine, run/walk again and finish with ABS exercises on a mat. Thanks again!

[behrpalomo]

Wow, this is really well done and addresses a LOT of the issues with ab exercises. I love the focus on the movement and reduction of hip flexor engagement. Fantastic presentation and kinesiology, Jeremy!

[Mr.DontKnow]

I already do most of these ab workouts and yes they are very effective, you can also add planks and side planks, to make the planks more challenging you can do leg raises for side planks. For my crunches I'm lifting a 50lbs dumbell.

[kitc]

So glad found this, been doing sit ups for a year not much progress, actually think been doing them wrong. I have muscular dystrophy in my legs ad hip and thigh pain from exertion was ruining my workout, trying your way of sit ups, no strain on hips or thighs, all on my abs, just like i wanted. Hero for this video m8