How to Get Amazing 6 Pack Abs WITHOUT SIT UPS (4 Great Exercises)

Sculpt your body.

This article and video will show you how to get amazing 6 pack abs without sit ups.

Jeremy Ethier explains the concept.

How to get Amazing 6 Pack Abs without Sit Ups

“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.”

crossfit games athletes with visible abs The Perfect Six Pack Abs Workout How to get Amazing 6 Pack Abs without Sit UpsSource: Courtesy of CrossFit Games

3 Main Principles

“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.

Exercise 1 No Equipment Ab Wheel Roll Out

“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.”

Exercise 2

“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.”

Bodyweight Arm Exercises Ranked Worst to BestSource: Tima Miroshnichenko / Pexels

Exercise 3

“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.”

Exercise 4

“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

Workout Frequency

“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.”

Video – How to get Amazing 6 Pack Abs without Sit Ups

Time Stamps – How to get Amazing 6 Pack Abs without Sit Ups

2:22 walkthrough (TVA focus)

3:29 reverse crunches (lower ab)

5:02 crunchers (upper ab)

6:10 russian twists (obliques)

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How to get Amazing 6 Pack Abs without Sit Ups – Muscles of the abs and core

The muscles of the core are a group of muscles that support the spine and connect to shoulders, hips and pelvis. These muscles keep us upright and help us perform movements such as bending, lifting and twisting. They also work together with other muscle groups to stabilize our joints during movement.

How to get Amazing 6 Pack Abs without Sit Ups – Rectus Abdominus

The rectus abdominus is a straight muscle that runs vertically from the pubic bone to the sternum. It is the only muscle in the body that can be seen when standing upright, and it’s responsible for flexing the spine, and for bending forward and back.

The rectus abdominus is attached to your pubic bone at one end (the front), while it attaches to your sternum at its other end (the back).

How to get Amazing 6 Pack Abs without Sit Ups – Obliques

The obliques are located on each side of your body and run from your lower ribs to just below your hip bones. They help stabilize and rotate the trunk, as well as flex, bend and rotate the spine.

How to get Amazing 6 Pack Abs without Sit Ups – Transverse Abdominus

  • The transverse abdominus is the deepest layer of the abdominal wall.
  • It is a thin, flat muscle that runs horizontally around the waistline and helps to stabilize the spine and pelvis.
  • It also assists in breathing by pulling the ribcage down during inhalation, which increases volume within the thoracic cavity and forces air into your lungs.
  • A small but powerful muscle, its primary role is to compress your abdomen and support your internal organs while they’re pushed against it during exertion or when you’re holding a heavy weight over an extended period of time (such as when carrying groceries).

How to get Amazing 6 Pack Abs without Sit Ups – Erector Spinae

The Erector Spinae is a group of muscles that run along the vertebrae of the spine. These muscles are responsible for maintaining proper posture and keeping your spine in alignment. The entire muscle group spans from your sacrum to just above your neck, but they do not extend all the way up and down the body—they’re confined to the midsection.

Here’s what you need to know about this muscle:

  • It plays an important role in keeping your back strong and stable
  • It can help with everyday activities like walking or carrying heavy objects
  • If it becomes weak, it could lead to pain or injury

Conclusion – How to get Amazing 6 Pack Abs without Sit Ups

The rectus abdominus and obliques are the muscles we’re most familiar with when it comes to core work. However, there are other important muscles involved in stability that we don’t see on the surface of our bodies.

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