Total Core and Six Pack Abs Workout Routine

Our core and abs are built to work all day long. You can and should train your core and abs for 10 to 15 minutes at the end of each workout by using different exercises, changing weights (tension), repetitions from different angles and planes.

Here is a 6-pack-abs routine:

Triset (3 sets)
- Weight Decline Abs Curl @ 35# x 15 reps
- Around-the-World @ 35# x 10 each direction
- Side Twist @35# x 10 each direction

Superset (3 sets)
- Decline Bench Reverse Abs Curl (Leg raise) BW x 15 reps
- Incline Weighted Side Crunch and Twist @ 10# x 10 reps each side

Keep the tension on throughout the set and range of motion.

My Six Pack Abs Circuit Training Workout Routine A

Superset (3 sets)


- DB Goblet Squat @ 60# x 10 reps

- 1-DB Overhead Press @ 60# x 10 reps



Decline Bench Abs Circuit (2 sets)

- Dumbbell Press and Full Crunches @ 20/20# x 5 reps

- Weighted Crunches (hold 20/20#DB) – Upper Half Range x 5 reps

- Weighted Crunches (hold 20/20#DB) – Lower Half Range x 5 reps

- Bodyweight crunches x 10 reps



Oblique Twist w/ 45# bar x 15 reps each side x 2 sets



Half Chin-up & Leg Raise > Helicopter Twist > Hanging Leg Raise x 3,4,10 reps



Incline Weighted Side Crunches and Oblique Twist w/10#Plate x 10 reps each side x 2 sets

Preventive and Strengthening Exercises for Your Back

Back Raise: This exercise will help strengthen all your erector spinae (lower back) muscles. They help support you while you're doing major lifts. Lie down on your stomach with your legs straight and your arms above head. Slowly lift your chest off the floor using your lower-back muscles and hold for 5 to 10 seconds, then lower slowly. Do 2 to 3 sets of 12 to 15 reps.

Stiff-legged Deadlift: This great exercise for your back muscles also targets your hamstrings. Place a barbell or a pair of dumbbells in front of your feet. Bend at the waist (hips) and grab the weight with an overhand grip. Keep your back as naturally straight (natural spinal alignment) as possible. Avoid rounding your back by tilting your head and looking up a bit. Then contract your hamstrings and slowly move your upper body straight up to a standing position. Lower again. Do 2 to 3 sets of 8 to 10 reps.

Abdominal Crunches/Curl-ups: Doing this exercise on a ball helps strength your core and helps prevent back injuries. Lie on top of an exercise ball (a.k.a. Swiss Ball, Physio Ball) with the small of your back over its center. Keep your hands near your ears and use your abdominal muscles to curl your upper body up to about 45 degrees with a smooth and slow motion by 2 to 4 seconds. Contract your abdominal muscles and hold the position for 1 to 2 seconds. Then return to the starting position slowly with control by 2 to 4 seconds. Avoid stressing your neck by tucking in your chin and looking up a bit. Do 2 to 3 sets of 15 reps.

Click here to see more exercises for your lower back.

The information provided here is not intended to replace the advice of a doctor or other health care professionals. Any liabilities are disclaimed for the decisions you make based on this information.