Train
Core · Base

Six-Pack Express 20

Six-Pack Express 20 preview
Core · 20 min
Six-Pack Express 20

Full-menu ab session: upper abs, lower abs, obliques, and a deep-core finisher.

20 min
Base
Truck stop
Session timer
0:00

Space needed

3ft x 6ft flat ground

Warm-up

  • Dead Bug
    45s

    Rib cage down, opposite arm and leg long.

  • Bird Dog
    45s

    Slow reach, pause 1 count at the top.

Block A — Upper & Lower Abs

3 rounds, 40s / 20s
  • Crunch
    40s / 20s

    Peel the shoulder blades off the ground, don't crank the neck.

  • Lying Leg Raise
    40s / 20s

    Legs together, low back stays pinned. Lower under control.

  • Flutter Kick
    40s / 20s

    Small, fast, legs stay straight. Ribs down.

Block B — Obliques & Deep Core

3 rounds, 40s / 20s
  • Bicycle Crunch
    40s / 20s

    Full rotation, elbow crosses the midline.

  • Russian Twist
    40s / 20s

    Chest tall, tap each hip, don't round the back.

  • V-Up
    40s / 20s

    Fingers to toes, meet in the middle.

Finisher

  • Hollow Hold
    45s x 2 / 30s

    Low back glued down, this is the gold standard for a strong midsection.

Coach note

This one hits every angle. Two or three times a week and the waistline changes fast.