Last Updated on April 19, 2021

How to Get Six Pack Abs Without Leaving Your Couch

How to Get Six Pack Abs Without Leaving Your Couch

Many of us are dying to reveal our six pack abs, but we are fooled into believing the gym is the only solution. Not everyone is ready to commit their time, cough up costly membership fees, or battle with negativity from body comparison. If you want to learn how to get six pack abs but don’t wan to leave your couch or living room, it’s still possible!

Key Benefits of Couch-Based Ab Exercises

No More Excuses

Since these exercises aren’t even asking you to step away from the comfort of your sofa, much less your home, you no longer have the excuse of time. They can be easily performed anytime at home, or even while traveling. If you have access to a flat surface, you can do this workout!

Time Efficient

Once you know the routine, you will have this workout finished in 5 minutes flat. You can, of course, do more repetitions of each round if you want to build those ab muscles more quickly, but even just one round each day will slowly but surely build your core strength.

No Special Equipment

As these are bodyweight exercises, you don’t need any expensive equipment—or any equipment at all! Once you get yourself to a flat surface, you’re ready to go.

Reduced Risk of Injuries

Since you won’t be lifting heavy weights while learning how to get six pack abs, you’ll put less strain on your muscles and joints, which decreases the risk of injury.

Builds Abs of Steel

While many want to learn how to get six pack abs simply to improve the way they look, the truth is that core strength is integral to everything we do. Balance, stability, and good posture all require strong core muscles[1].


When your abs are toned, you’ll find it is easier to engage in sports, hobbies like gardening, and work tasks such as bending, twisting, or lifting. Do you suffer from low-back pain after sitting at a desk all day? Core workouts can help with this, too, as they stabilize that area.

Now, let’s get to the workout summary to help you learn how to get six pack abs without leaving your couch.

Your Living Room Six Pack Ab Workout

Round 1

Do 20 repetitions of each exercise. Repeat the cycle 2-3 times, resting for 1-2 minutes between each.

Knee Ups

The slower you lower your legs, the more you’ll work your abs. Here’s how to do perfect knee ups:

The Ultimate Ab Workout (with gifs!) - Album on Imgur
    Leg Raises

    These are very similar to knee ups, but you won’t bend your knees as you lift your legs, which will keep your lower abs engaged throughout.


    Get Your Core Rocked With the Double Leg Lifts Exercise | Openfit

      This is a simple, effective exercise to do when learning how to get six pack abs. When doing bicycles, do your best not to crunch your chin to your chest. Keeping your chin lifted will ensure that you core stays engaged as much as possible.

      Pin on Exercise

        Round 2

        Rest for 10-20 seconds before starting round 2. Again, do 20 repetitions of each exercise. Repeat the cycle 2-3 times, resting for 1-2 minutes between each.

        Reverse Crunch

        Instead of bringing your chin to meet your chins, you’ll bring your knees up to meet your chin.

        Pin on Health/ Fitness

          Couch Crunches

          Any kind of crunch is great when you’re learning how to get six pack abs from the comfort of your couch. As a variation on traditional crunches, these couch crunches ask you to put your legs at a 90-degree angle, resting them on the edge of the couch.


          GIF couch - animated GIF on GIFER

            Vertical Hip Thrusts

            For this exercise, you’ll use the couch to support your upper back while resting your feet on the floor and thrusting your hips upward. This is an amazing core workout, but it’s also great for hip mobility.

            1. Hip thrusts - Dance Magazine

              Round 3

              Rest for 10-20 seconds before starting round 3. Do 10 repetitions of each exercise, per side. Repeat the cycle 2-3 times, resting for 1-2 minutes between each.

              Cross Crunch

              As you’re learning how to get six pack abs, try out this variation on the traditional crunch. This is a great exercise for the core and obliques that you’ll be feeling for days.

              How to Do a Crossover Crunch: Techniques, Benefits, Variations

                Dead Bug

                This exercise requires the engagement of your whole body, and while it focuses on core strengthening, it will also touch on arm and leg strength, as well.

                The Dead Bug Exercise: Techniques, Benefits, Variations

                  Crossover Toe Touch Crunch

                  Here again, make sure you keep your chin lifted to avoid neck strain. The straighter your lifted leg, the more engaged your core will be.


                  5 Best Oblique Exercises To Build Core Strength And Muscle Definition - Free Gym & Fitness Workouts

                    How to Get Six Pack Abs: Additional Tips

                    It’s important to note that to achieve a traditional six pack, you must already have a flat stomach. If you still have some fat around your stomach, you must focus on losing weight through your diet alongside this routine.

                    To do this, you need to make sure you’re burning more calories than you’re consuming. To start, try decreasing your calories by about 200, and give it two weeks before you start looking for results.

                    You can also incorporate Lifehack’s free Simple Cardio Home Workout Plan to start burning more fat and overall calories.

                    As you start to build your ab muscles, the above six pack ab routine may feel too easy. When that happens, repeat a single round, and take each exercise to your absolute limit at least 3-4 times a week.

                    Final Thoughts

                    If you want to stay active and live life with more ease, a strong core is a great place to start. Whether you’re an athlete or an office-worker, learning how to get six pack abs can be a goal worth achieving as it will improve your mobility, offer a greater range of motion, and help you move through your daily routine without pain.


                    If you’re on your couch or bed, you’re already where you need to be for this ab-building workout, so get started and build muscle today!

                    More on Building Six Pack Abs

                    Featured photo credit: John Fornander via


                    [1] Harvard Health Publishing: The real-world benefits of strengthening your core

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                    Joseph Summers

                    Health and Fitness Enthusiast

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                    Last Updated on January 5, 2022

                    7 Practical Stretching Tips to Enhance Your Next Workout

                    7 Practical Stretching Tips to Enhance Your Next Workout

                    Stretching is one of the most essential aspects of a healthy fitness routine. It’s also one of the most overlooked. Instead of thinking of this activity as a separate entity, consider stretching as a continuation of your exercise routine. By making stretching tips a part of your workout, you won’t neglect the attention your muscles and joints require to perform effectively.

                    Whether using stretching as a way to wake up, get your mind in the game, or recover from strenuous activity, your body will reap its short-term and long-term benefits. In the moment, stretching is a great way to warm up the body and prevent yourself from overextension and injury. In the long run, stretching daily can help loosen your tendons and muscles, and ultimately help you maintain a full range of motion later in life.

                    Taking these ideas into consideration, follow these 7 simple tips for stretching to add stretches back into your workout vocabulary.

                    1. Stretch and Stretch Often

                    Ultimately, your body can benefit from stretching daily. Many of us experience a somewhat stationary lifestyle at work, so we naturally need to warm up our bodies after remaining immobile for long periods of time.


                    With only ten minutes of stretching, you can increase your strength, balance and flexibility. From working out to waking up in the morning, slow, easy movements can warm up the body. Just remember to be gentle; any jarring movements can cause injury and muscle tear.

                    For the best results, hold each stretch for at least sixty seconds[1].

                    2. Warm up Before a Workout

                    Similar to establishing a daily stretching routine, warming up the body pre-workout is vital for having a successful session and one of the most important stretching tips. Just grabbing your foot to stretch your calf for a couple seconds could actually harm your body, so make sure you begin slowly and take your time.

                    Attempting any exercise with “cold muscles” or without “waking up the body” will also hurt your body and cause muscle pulls and tendon tears. Try taking a short walk or elongating your stretches for optimal results.


                    3. Gauge Your Tension

                    Stretching should never be painful. Monitor how your muscles feel as you stretch. Naturally, you should feel some mild tension, but don’t push yourself past the edge of discomfort.

                    If you’re starting to experience sharp pain or sensations that gradually get more severe, you are doing something wrong. Try to focus on one area at a time so you are only pushing yourself so far. When you begin to feel comfortable stretching, deepen your stretch, but don’t over-exert yourself.

                    4. Avoid Bouncing

                    Stretching tips don’t often mention this, but bouncing can be one of the most detrimental things you can do to your body while stretching. When your body constantly shifts, your muscles can tighten, and you can increase the risk of pulling or tearing a tendon. Find your balance or focal point, and remain steady.

                    When in doubt, try using a mirror to watch yourself stretch to improve your form. Don’t be afraid to consult your doctor or trainer for someone to monitor your posture and stance[2].


                    5. Just Breathe

                    One of the main benefits of stretching is its ability to help the mind and body relax. Therefore, try to breathe normally and make sure you don’t hold your breath[3].

                    As you deepen your stretch, make sure to inhale and exhale slowly. Any abrupt, fast breathing or lack of breathing can cause tension in your body and increase your risk of injury. Make sure you are comfortable so that your mind focuses on the task at hand.

                    6. Vary Your Routine

                    While stretching, don’t forget to work on opposing muscles and incorporate as many muscle groups as possible in your routine for a holistic workout. Also, one of the most important stretching tips I can offer is to change your routine often so you don’t get bored.

                    Often, boredom can cause carelessness and a loss of focus, which, in turn, can cause injuries. Look to Yoga workouts[4] or Pilates classes, as they are great resources for finding new stretches.


                    7. Always Remember to Cool Down

                    Stretching is also an excellent form of recovery to avoid muscle soreness. Don’t overlook this part of a workout, as it releases the tension in your body and increases blood flow to muscles that are warm and worked. Cooling down can prevent injury and decrease your heart rate after an intense workout. Do what you can to help your body quickly recover from your daily exercise routine.

                    Final Thoughts

                    Stretching tips are vital when participating in an active lifestyle. However, your body needs fuel to assist you through these daily routines. Therefore, don’t forget to eat the right foods and stay hydrated. Not only do you replenish your body with fluids and nutrients lost, but you can keep your muscles strong and ready for the next routine.

                    If you struggle with stress and anxiety, stretching can help you move into a calmer headspace and find both mental and physical balance. Furthermore, stretching can help you and your body focus on something else, which will help you move past the stress.

                    As you plan your next workout, incorporate time for pre and post-workout stretches to see how it improves your exercise experience.


                    More Stretching Tips

                    Featured photo credit: Oksana Taran via


                    [1] Harvard Health Publishing: The ideal stretching routine
                    [2] Harvard Health Publishing: Six tips for safe stretches
                    [3] Penn State: Balance, Breathing and Flexibility
                    [4] Health: Best Yoga Poses for Your Trouble Spots

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