How to get 8 Packs At Home In 1 Week

Abs workout 1: Unilateral powerhouse

This one is great for targeting the deep core muscles and emphasizes good posture.

Do three rounds of the following workout:

1. 20 Dumbbell Renegade Rows
2. 20 Single-Arm Dumbbell Overhead Press with a twist (each side)
3. 8 Split Squats (each side)
4. 30 Dumbbell Suitcase Walking Lunges (each side)
5. 8 Single-leg Squats with Dumbbell Lateral Raise (weight in hand of the working leg), each side
6. 15 Single-leg Deadlift with Upright Row (each side)
7. Side plank with 15 dumbbell flyes, each side

Abs workout 2: No-crunch workout

There’s so much stabilizing going on here, your entire core will be burning way more than your abs do after a hundred crunches.

Do three rounds of the following:

1. 20 Lying Bicycle Crunches with Overhead Dumbbell (hold the weight just off the ground, but don’t let it touch)
2. 10 Pushups
3. 1-minute Side Plank
4. 20 Supermans
5. Side Plank with 15 Dumbbell Flyes (each side)
6. Forearm Plank Series: Hold a plank for 15 seconds in each position:
   – Forearm plank
   – Right leg lifted
   – Left leg lifted
   – Right arm back to hip
   – Left arm back to hip
   – Right arm and left leg lifted
   – Left arm and right leg lifted
   – Forearm plank

Abs workout 3: Cardio core shred

Get your blood pumping (and the calories burning) with this high-energy workout.

Do three rounds of the following circuit. Rest for one minute between sets:

1. 20 Skater Lunges
2. 20 Mountain Climbers
3. 20 Burpees
4. 20 Knee-to-Shoulder Knee-ins (alternating sides)
5. 1-minute Side Planks
6. 20 Knee-to-Opposite-Shoulder knee-ins

Abs workout 4: Plank variations

Because holding still in a simple forearm plank for an eternity is both boring and counterproductive, most people lose form after a minute, causing strain on their back. This routine keeps you moving so you keep seeing results sans the back pain. Bonus: No equipment needed.

Do the following plank series twice, resting between series:

1. 15 Forearm Side Plank with “Thread the Needle” (curl top arm under and back up), each side
2. 10 Pushups to Straight-arm Side Plank
3. 1-minute Side Plank
4. Forearm Planks with 20 Toe Taps (do all 20 with one foot then switch sides)
5. Forearm Plank with 20 Side-to-Side Hip Dips
6. 20 Knee-to-Shoulder Knee-ins
7. 20 Knee-to-Opposite-Shoulder Knee-ins
8. 15 Forearm Side Plank with “Thread the Needle”

Abs workout 5: Standing abs workout

You don’t have to take all your core work lying down. Do three rounds of the following circuit:

1. 20 Dumbbell Chops (each side)
2. Plank with 20 Knee-ins (do all on one side, hold last one for 5 breaths, then switch)
3. 8 Forward Lunges
4. 8 Single-leg Squats with Dumbbell Lateral Raise (weight on same side as working leg), each side
5. 12 Dumbbell Overhead Press (hold one weight in both hands by the bells), each side
6. 20 Dumbbell Swings (hold from one bell with both hands; swing like a kettlebell)

Abs workout 6: Bodyweight abs workout

No equipment? No problem. Do three rounds of this circuit:

1. 20 Butterfly Kicks (done lying on your back)
2. 20 Crunches
3. 20 Russian Twists
4. 20 Elbow-to-Knee Crunches
5. 20 Butterfly Situps (soles of feet together, knees out to the side)
6. 20 Side-to-Side Knee Drops (on back, knees bent up in a right angle)
7. 20 Crunches
8. 20 Butterfly Kicks (done lying on your back)

Abs workout 7: Anti-flexion workout

These moves work by forcing your body to resist flexing forward, to make the core muscles more stable. Do three rounds of the following:

1. 20 Supermans
2. 20 Dumbbell Pullovers (you can also do this with a medicine ball, as shown)
3. Forearm Planks with 20 Toe Taps on each side (do all 20 with one foot, then switch)
4. Side Planks with 20 Leg Pendulums (each side)
5. 20 Prone Reverse Crunches (face down, place hands behind head and raise chest off the ground, toes stay down)
6. Side Plank with 15 Dumbbell Flyes, each side
7. 1-minute Forearm Plank
8. 20 Supermans

Abs workout 8: Deep V workout

The aim of this one: to create that deep-V definition in your abs. Do three rounds of the following circuit:

1. 12 Lying Alternating Leg Lifts (each side)
2. 20 Supine Reverse Crunches with Overhead Dumbbell (hold the weight right above the ground, and raise your legs up to a reverse crunch)
3. 20 Bicycle Crunches (make sure to fully extend your legs)
4. 10 Inchworms (hold briefly in plank position)
5. 20 Knee-to-Shoulder Knee-ins
6. 20 Knee-to-Opposite-Shoulder Knee-ins

Abs workout 9: 5-minute abs circuit

For when you’re short on time but not on motivation. Do three to five rounds of the following:

1. 20 Dumbbell Pullovers
2. 20 Bicycles with Full Leg Extension
3. Forearm Plank with 20 Side-to-Side Hip Dips

Abs workout 10: Rotational power workout

Twisting—or, really, learning to control against a twist—is an advanced technique but essential for improving core power. After a warmup, do two rounds of the following circuit:

1. 8 Forward Lunges with Dumbbell Twist, (each side hold dumbbell from its bells and bring weight across front knee)
2. 12 Dumbbell Overhead Press with a twist (each side)
3. 20 Dumbbell Renegade Rows
4. 10 Pushups to Straight-arm Side Plank
5. 15 Forearm Side Plank with “thread the needle,” each side
6. 20 Dumbbell Chops, each side
7. 10 Side-to-side Dumbbell Chops (staggered feet, chop, then as you bring weight back up, pivot on feet 180 degrees before chopping again)