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

                    How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips How to Get Six Pack Abs Without Leaving Your Couch 10 Quick Easy Workouts To Get Rid Of Back Fat At Home 6-Minute Morning Workout To Help You Stay Healthy Effortlessly 8 Arm and Shoulder Workouts To Strengthen Upper Body

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                    Published on July 23, 2021

                    7 Best Foam Rollers for Muscle Relaxation

                    7 Best Foam Rollers for Muscle Relaxation

                    Foam rollers are one of those pieces of equipment where if you do it right, they can provide you with a deep-tissue massage. They’re commonly cylinder-shaped and they push up against sore muscles while you lay on the floor.

                    Because foam rollers are such handy tools, there is a wide selection of foam rollers you can choose from. Depending on what kind of exercises you do, a foam roller can aid in relaxing different muscles in your body. Below, I picked out the best foam rollers available on the market depending on the types of exercises and needs that you have.

                    How I Picked the Best Foam Rollers

                    Before jumping into the list, here are the criteria that I used when putting together this list of best foam rollers.

                    • Weight – Foam rollers, as their name suggests, are designed to be light enough for you to roll around without exerting effort.
                    • Compact – Because you’re laying on the ground, you want to have plenty of space. As such, a roller should allow you to lay down and easily perform the exercises you need without too much issue.
                    • High-density – The material should also be dense enough so that you won’t accidentally crush the roller under your own weight. The rollers on this list are very durable.

                    1. Best Overall: LuxFit Premium High-Density Foam Roller

                      From dealing with sports injuries to relieving tension points in your body post-workout, this premium high-density foam roller is the best. This foam roller is entirely made from molded polypropylene foam, which means that it has a high density and won’t be losing its shape for a very long time, even if you use it daily.

                      Beyond that, it can also repel liquid so it won’t get soggy or wet if you’re particularly sweaty or you’re using the roller near water.

                      It comes in three different sizes and can be used to assist your core, cover spinal stabilization, balance, re-educating your muscles, and boost stamina.


                      Pick up LuxFit’s foam roller here.

                      2. Best Grid: TriggerPoint GRID Foam Roller

                        If you’re new to foam rollers, this one might be the best choice for you. The reason for that is that each purchase of these TriggerPoint GRID foam rollers comes with a free online instructional video. This video shows you the best practices and how to use a foam roller properly.

                        As for the roller itself, the big benefit here is the overall design. It has a rigid hollow core, and the materials used to make this roller are rigid so it won’t be breaking down easily.

                        Another aspect to it is its multi-dimensional surface, making it a go-to roller for masseuses to athletes. These rollers can also assist in oxygen flow and heal tissues.

                        Pick up TriggerPoint’s foam roller here.

                        3. Best for Physical Therapy: Rolling With It Therapeutic Grade Premium EVA Foam Roller


                          Even though this roller is fantastic for physical therapy, it can also be helpful for general use, particularly before you go to work out. By rolling in advance, you’re allowing your muscles to get warmed up for the exercises that you’re doing.

                          This is big because when muscles are more relaxed, you’ll be able to extend the period of your workout. You’ll want to care about this if you normally do high-impact routines such as Crossfit, bodybuilding, or general weight training.

                          Using this regularly is smart and unlike LuxFit’s roller, this one is eco-friendly and resists flaking and chipping.

                          Buy Rolling With It Therapeutic’s foam roller here.

                          4. Best Half Roller: OPTP PRO-ROLLER Soft Density Foam Roller

                            While rollers are nice, they do have a tendency to slip and slide around. If you prefer to stay still and relax your muscles, OPTP’s half-roller will be a good fit. It’s highly durable with its cross-linked, closed-cell foam. Because of that, it has a perfect balance between softness and firmness.

                            Beyond that, because it’s a half roller, you have the option between a flat surface or a rounded surface for versatility. If you’re looking for a softer roller, this one is a good option.


                            Buy OPTP’s foam roller here.

                            5. Best Stick: Tiger Tail Massage Stick

                            While your standard rollers are great for back rolling, they’re only able to cover large areas of muscles. This becomes an issue if you’re looking to relieve tension to smaller muscles or in specific areas.

                            This is where massage sticks are able to shine as they pinpoint specific areas in your body. Out of the various massage sticks we’ve checked, the one from Tiger Tail is ideal. It has three size options to pick from (11-inch, 18-inch, and 22-inch) letting you have good flexibility in what you’re looking for.

                            The Tiger Tail is made from a high-quality, non-absorbent, and non-deteriorating closed-cell foam. This ensures that it won’t hurt your skin when using it, making cleaning easier, too. It’s also ergonomically designed so that your hands won’t tire out when using it.

                            Buy Tiger Tail’s massage stick here.

                            6. Best for Cyclists: Kieba Massage Lacrosse Balls for Myofascial Release

                              While it’s no foam roller, lacrosse balls are excellent ways to relieve tension in areas where foam rollers are awkward to reach, such as shoulders, glutes, and neck. All in all, they’re a great addition to your muscle relaxation routine.


                              Every purchase of these lacrosse balls provides you with two balls to use. Through these durable balls, you’ll be able to reach smaller muscle groups easier than you could with any typical foam roller.

                              Purchase Kieba’s massage lacrosse balls here.

                              7. Best for Shoulders: RumbleRoller Beastie Bar and Stands

                                Lastly, if you’re looking for a great way to relax your shoulders, this product from RumbleRoller is ideal. The thing with foam rollers is that reaching your shoulders with these rollers can be awkward. Paired up with shoulders tend to carry a lot of stress, we’re more likely to experience muscle pain in that area.

                                Instead of pulling out your roller, this option could be significantly better. This wand features two “Beasties,” which are spiky foam massage balls. Similar to Lacrosse balls, these are able to target small pressure points on your body—in this case, your shoulders and neck.

                                It comes with stands that are detachable so you can use just the ball to relieve various points over your body too if need be. Each of the balls is durable and firm so you shouldn’t have issues in relieving muscle pain.

                                Buy RumbleRoller’s beastie bar here.


                                Final Thoughts

                                You don’t need to be constantly seeing a masseuse whenever you experience muscle pain. In many cases, it’s simply that you put your body through a bit too much stress. Whether it’s from your posture or from working out, foam rollers and other physical therapy tools can help you in dealing with those aches and pains. Just try out a few products from this list of the best foam rollers out there, and choose one that best fits your needs.

                                Featured photo credit: Ambitious Creative Co. – Rick Barrett via

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