Having a solid core is essential for both athletic and lifting performance. The core is the mid-section of the body that provides stability to the torso, supports the lower back during various activities, and is responsible for an upright posture.
Various compound exercises such as pushups, bench presses, deadlifts, pull-ups, and squats engage the abdominal muscles to some extent. But if you want to effectively stimulate your abs and obliques with specific core exercises, this article is for you.
In this article, I’ve shared the ultimate 6 month ab workout plan that can help build a firm core and improve the appearance of your six-pack abs.
Those who are looking for an easy-to-follow and effective workout program can follow this routine to take their core strength to the next level.
Program Summary
| Program Duration | 6 Months |
| Sessions/week | 2 for the first three months and 3 for the last three months. |
| Duration/session | 15 to 30 minutes |
| Target Gender | Male and Female |
| Equipment Needed | Gym Equipment |
| Exercise Type | Bodyweight and Resistance |
| Program Goal | Bolster Core and Thicken Six-pack abs |
The Ultimate 6 Month Ab Workout Plan to Build a Powerful Core
This routine includes exercises for every core muscle, the external and internal oblique, and rectus and transverse abdominis, and will help you build a sturdy and defined core.
Month 1 – Build Foundation
During the first month, train your core for 15 to 20 minutes to build your foundational strength. You can do exercises at low intensity with appropriate rest in between them.
Monday
- Jumping Jacks (15-sec)
- Mountain Climbers (15-sec)
- High Knees (15-sec)
- Flutter Kicks (15-sec)
- Shoulder Taps (10 reps/side)
- Hanging Knee Raises (10 reps)
- Alternate Heel Taps (10 reps/side)
- Forearm Plank (45-sec)
- Side Plank (15-sec/side)
- Perform two to three rounds.
Thursday
- Jumping Jacks (15-sec)
- Tabletop Crunches (10 reps)
- Mountain Climbers (15-sec)
- Inchworm (15-sec)
- Pushups (10 reps)
- Hanging Knee Raises (10 reps)
- Straight-arm Situps (10 reps)
- Reverse Crunches (15 reps)
- Forearm Plank (45-sec)
- Aim for two to three rounds.
Month 2 – Strengthen Your Base
During this period, train your core for the same 15-20 minutes; but this time, increase the intensity a bit and decrease the rest time between exercises.
Monday
- Jumping Jacks (15-sec)
- Mountain Climbers (15-sec)
- Straight-arm Sit-ups (10 reps)
- High Knees (15-sec)
- Hanging Knee Raises (10 reps)
- Inchworm (15-sec)
- Tabletop crunches (10 reps)
- Alternate Heel Taps (10 reps/side)
- Forearm Plank (60-sec)
- Side Plank (15-sec/side)
- Aim for three to four rounds.
Thursday
- Jumping Jacks (15-sec)
- Mountain Climbers (15-sec)
- High Knees (15-sec)
- Straight-arm Sit-ups (10 reps)
- Crossbody Mt. Climber (15-sec)
- Flutter Kicks (15-sec)
- Burpees (5 reps)
- Tabletop Crunches (10 reps)
- Side Plank Hip Dips (10 reps/side)
- Forearm Plank (60-sec)
- Aim for three to four rounds.
Month 3 – Challenge Your Core
During this period, exercises will be more challenging. You’ll do some weighted abs exercises as well as isometric movements to bolster your core.
Monday
- Jumping Jacks (15-sec)
- Mountain Climbers (15-sec)
- High Knees (15-sec)
- Hanging Knee Raises (10 reps)
- Alternate Heel Taps (10 reps/side)
- High to Low Cable Chop (10 reps/side)
- Decline Bench Crunches (10 reps)
- Kneeling Cable Crunches (10 reps)
- Cable Reverse Crunches (10 reps)
- Forearm Plank (1 min)
- Side Plank (20-sec/side)
- Aim for three to four rounds.
Thursday
- Jumping Jacks (15-sec)
- Mountain Climbers (15-sec)
- Inchworm (15-sec)
- Hanging Knee Raises (10 reps)
- Decline Bench Crunches (10 reps)
- Weight Russian Twist (10 reps/side)
- Ab Roller (5 reps)
- Half Kneeling Dumbbell High to Low Chop (10 reps/side)
- Plank Dumbbell Drag (5 reps/side)
- Hollow Body Hold (15-sec)
- Shoot for three to four rounds.
Month 4 – The Triset Routine
In the fourth month, you’ll train your abs three times a week instead of twice.
Also, it includes a tri-set routine. Triset involves performing three exercises in a row with no rest between them.
Instructions: Perform each exercise for 30 seconds. One round will take 90 seconds to complete. After each round, take 45 seconds to one minute of break.
You can increase and decrease the time depending on the exercise difficulty and fitness level.
Monday, Wednesday, and Friday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Mountain Climbing | Tabletop Crunches | Kneeling Cable Crunches |
| High Knees | Plank Dumbbell Drag | High to Low Cable Chop |
| Hanging Knee Raises | Swiss Ball Oblique Crunches | Hanging Knee Raises |
| Round 4 | Round 4 | Round 6 |
|---|---|---|
| Knee to Elbow Plank | Ab Wheel Rollout | Weighted Plank |
| DB Plank Rotation | Side Plank Hip Lift | Hanging Side Knee Raise |
| Decline Crunches | Hollow Body Hold | Reverse Crunches |
| Round 7 | Round 8 | Round 9 |
|---|---|---|
| Plank Jacks | Tabletop Crunches | Burpees |
| High Knees | Plank Ankle Taps | Landmine Oblique Twist |
| Hollow Body Hold | Isometric L Hang | Weighted Plank |
Month 5 – The Circuit Program
The fifth month of this program includes circuit training. Circuit training involves a series of exercises that are performed at moderate to high intensity with little or no rest between them. It is a great way to target your abs and build a well-defined core.
Monday, Wednesday, & Friday
Instructions to perform circuit workout for abs:
- There’ll be six rounds, and each round contains five exercises.
- Perform each exercise for 20 to 30 seconds.
- Take one minute of rest after completing one round.
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Mountain Climbing | Jumping Jacks | Toes To Bar |
| High Knees | Tabletop Crunches | Kneeling Cable Crunches |
| Pallof Press | Plank Dumbbell Drag | High to Low Cable Chop |
| Lunge w/ torso rotation | Single-Leg Tuck-Up | Flutter Kicks |
| Hanging Knee Raises | Swiss Ball Oblique Crunches | Ab Wheel Rollout |
| Round 4 | Round 5 | Round 6 |
|---|---|---|
| High Knees | Bear Crawl | Toes To Bar |
| Mountain Climber | Side Plank w/ Leg Raise | Extended Plank |
| Pallof Press | Hollow Body Hold | Low to High Cable Chop |
| Renegade Row | Single-Leg Tuck-Up | Plank Jacks w/ Knee Tuck |
| Hanging Knee Raises | Knee Tap Jump | Ab Wheel Rollout |
Month 6 – The Final Month
The month’s sixth workout will be the same as the fifth.
Monday, Wednesday, & Friday
Instructions to perform circuit workout for abs:
- There’ll be six rounds, and each round includes five exercises.
- Perform each exercise for 20 to 30 seconds.
- Take one minute of rest after each round.
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Mountain Climbing | Jumping Jacks | Toes To Bar |
| High Knees | Dragon Flag | V-Ups |
| Pallof Press | Plank Dumbbell Drag | High to Low Cable Chop |
| Lunge w/ torso rotation | Single-Leg Tuck-Up | Hollow Hold Flutter kicks |
| Hanging Knee Raises | Pallof Press | Ab Wheel Rollout |
| Round 4 | Round 5 | Round 6 |
|---|---|---|
| High Knees | Bear Crawl | Toes To Bar |
| Mountain Climber | Side Plank w/ Leg Raise | Extended Plank |
| Pallof Press | Hollow Body Hold | Low to High Cable Chop |
| Renegade Row | Single-Leg Tuck-Up | Plank Jacks w/ Knee Tuck |
| Hanging Knee Raises | Knee Tap Jump | Ab Wheel Rollout |
Is it possible to build six-pack abs in six months?
The above 6 months abs workout routine will definitely help you build a stronger core, but to show off your six-pack muscles (rectus abdominis), your body must have a low body fat percentage.
To lower your body fats, you need to pair a low-calorie meal plan with exercises, such as full-body cardio, resistance training, and specific core exercises to hit your six-pack muscles.
If you lower your fat percentage, your abs will most probably pop out. However, appearance may vary from other people as it also influences by genetics.
So it is best to focus on bolstering your abs rather than worrying about their shape.
Training your core consistently for six months will surely enhance your strength and boost your overall performance.
