Do the routines below three times per week with at least one day
of rest between sessions.*


Exercise Bike Method

Lean your body forward so that you rest gently on your elbows,
ensuring that you don’t hunch during riding. To find 70-85%
of max heart rate, use the following max heart rate chart.

Improve your abs, improve your stomach muscles


Bent Knee raise Method

Sit on the edge of a bench, holding the bench for support, with
your body at a 45 degree angle. Start with straight legs before
slowly bringing your knees up to your chest without altering the
position of your upper body.


Crunch Method

Lie with your knees bent at a 90 degree angle, with hands
positioned behind your head for support. Don’t lock your hands,
or pull your head. Contract your abs before curling the shoulders
up and forward, until your upper back lifts off the floor. Hold
the contracted position for a second before slowly returning
to the start.


Rowing Method

Ensure that you don’t overarch your back as you finish each
stroke. Sit up straight and bend forward at the hips. Your elbows
should remain close to your body when pulling the oars.

WEEK 1-4

EXERCISE BIKE 20 minutes at between 70–85% max heart rate.

CRUNCHES 3×15

BENT KNEE RAISES 3×15


WEEKS 5 – 8

ROWING 20 minutes at between 70–85% max heart rate.

BENT KNEE RAISES 4×20

CRUNCHES 4×20


WEEKS 9 – 12

EXERCISE BIKE 20 minutes at 70–85% max heart rate.

ROWING 20 minutes at 70–85% max heart rate

CRUNCHES 5×25

BENT KNEE RAISES 5×25


To keep track of your progress and give yourself an idea of how
long it will take you to reveal your six pack, click here.

*Note: Diet is very important when trying to get your abs to show.
Exercise will develop the abs, but if they are covered by a layer
of fat you won’t see them. For an example diet click here.