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6-Pack Abs
EXERCISES.

A focused movement library for 6-pack abs. Select any exercise to open its complete technique, muscle, and video guide.

6-Pack Abs training session

20 MOVEMENTS

6-PACK ABS

Start with movements you can perform with control. Open a card for detailed form guidance.

Ab-Wheel Rollout exercise
01

Ab-Wheel Rollout

3 × 8–12 · All levels

Forearm Plank exercise
02

Forearm Plank

3 × 30–45 sec · All levels

Side Plank exercise
03

Side Plank

3 × 30 sec / side · All levels

Dead Bug exercise
04

Dead Bug

3 × 10 / side · All levels

Bird Dog exercise
05

Bird Dog

3 × 8 / side · Beginner

Lying Leg Raise exercise
06

Lying Leg Raise

3 × 10–12 · All levels

Bicycle Crunch exercise
07

Bicycle Crunch

3 × 16 total · All levels

Russian Twist exercise
08

Russian Twist

3 × 16 total · All levels

Mountain Climber exercise
09

Mountain Climber

4 × 30 sec · All levels

Jumping Jack exercise
10

Jumping Jack

4 × 45 sec · Beginner

High Knees exercise
11

High Knees

4 × 30 sec · All levels

Hollow-Body Hold exercise
12

Hollow-Body Hold

3 × 20–30 sec · All levels

Kneeling Cable Crunch exercise
13

Kneeling Cable Crunch

3 × 12–15 · All levels

Hanging Knee Raise exercise
14

Hanging Knee Raise

3 × 10–12 · All levels

Pallof Press exercise
15

Pallof Press

3 × 10 / side · All levels

Cable Wood Chop exercise
16

Cable Wood Chop

3 × 10 / side · All levels

Bear Crawl exercise
17

Bear Crawl

4 × 20 m · All levels

Reverse Crunch exercise
18

Reverse Crunch

3 × 12–15 · All levels

Flutter Kick exercise
19

Flutter Kick

3 × 30 sec · All levels

Farmer’s Carry exercise
20

Farmer’s Carry

4 × 30 m · All levels