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 October 4, 2021

                    5 Best Exercises for Weight Loss at Home

                    5 Best Exercises for Weight Loss at Home

                    With the lines of work and home becoming increasingly blurry, it’s no wonder why we struggle to find the time to prioritize our health. Particularly with weight loss, it’s often difficult to manage the ever-present constraints around work, children, time to exercise, and the feeling of exhaustion at the end of the day.

                    Taking the effects of stress and the rise of remote work and work-from-home situations, we need to be far more tactical in our weight loss pursuits. Quite often, these exercises for weight loss at home aren’t even fitness-related.

                    Firstly, let’s look at a standard day in the life of a busy professional or parent to really understand the battlefield in which we need to operate.

                    We all have 24 hours in a day to work with. Knowing how we spend that 24 hours is crucial when learning where time will be best spent for our weight loss journey. Setting unrealistic expectations can be a quick way to end up back at square one.

                    • Sleep: 8 hours (parents, if you’re lucky)
                    • Work: 8 hours (sometimes more)
                    • Children: 2 to 4 hours (includes pickups, drop-offs, and play)
                    • Meal Preparation: 1 hour (at a minimum)
                    • Household Activities: 1 to 2 hours (because someone’s got to do it, right?)
                    • Total: 20 to 22 hours

                    Taking into account that switching between tasks takes time and cognitive space, we can start to understand why people just want to sit and scroll through social media at the end of a day. We also haven’t factored in the work commute if you have to report to the office.

                    Just realized you now have minimal time to yourself? This might start to explain why you struggle to gain momentum in your weight loss journey. Let’s work out how to take back the initiative:

                    • Automate – Are there any tasks you can automate? If you’re fortunate enough to be gainfully employed, maybe it’s time to hire a cleaner or have ready-made meals delivered to your door. It doesn’t have to happen every night, but removing the decision of “what’s for dinner?” can be a great way to reduce stress and free up brain space and time.
                    • Optimize – If you’re time-poor with kids, it’s time to optimize your activities. Turn screen time into playtime outdoors, and get them to join in on your activities. If your children are old enough, it might be time to start offering pocket money for chores and meal preparation. This strategy helped me stay fit as a single parent. By getting out and active with my son, I doubled my return on investment by staying fit and enhancing my relationship.
                    • Eliminate – We’re only human. Sometimes, we simply have too much on our plate due to our high expectations. Take a look through your daily tasks and work out what can be removed.

                    Now, go through this exercise yourself. What potential spare time do you have to work with? If the answer is none, you might want to keep reading.


                    Exercise Selection: It’s Not All About the Burn

                    No equipment? No problem.

                    So, we’re finally tracking the elements that matter. It’s time to start leveraging exercise to accelerate our weight loss journey. Alongside focusing on individual exercises that help with weight loss at home or caloric expenditure, we’re going to focus on another method to help keep you consistent and accountable for the long term: interest.

                    Interest has been linked as one of the key motivating factors to maintain consistency towards a goal. By choosing a form of exercise that your body and mind can enjoy, your chances of weight loss success are far greater.

                    Here’re the 5 best exercises for weight loss at home:

                    1. Low-Intensity Interval Training (LIIT)

                    Maybe the body isn’t what it used to be, and intense forms of training simply just aren’t safe anymore. Also considering the body’s response to stress, it might be in our very best interest to choose low-intensity activities that we can repeat daily.

                    Mobility and movement flows have risen in popularity in recent years. This form of exercise focuses on restoring range of motion (ROM), improving stability, and returning people to activity. Some exercise options include:

                    • Quadruped Rocks
                    • Frog Stretch
                    • Hip Prying
                    • Scapula Push-ups
                    • Hindu push-ups

                    Below is a 10minute warm-up flow that shows you how to put all of this together:


                    2. Yoga

                    Yoga is another perfect example of LIIT methodology that can be advanced as your ability improves. Focusing on mobility, stability, and range of movement using only your body weight, it’s a perfect entry-level activity for those that may have lost their way on their weight loss journey.

                    3. Calisthenics

                    Strength training at home can be difficult when you lack equipment or experience. An obvious path to building strength at home is calisthenics. Starting with just the following basic bodyweight movements:

                    You can begin your journey with no equipment and build to quite an advanced level. Here are five movements you can look to master over time are:

                    Depending on your ability, choose movements that allow you to progress safely over time. There is also gymnastics-based training you can move towards if your body is ready for a more demanding form of training.

                    4. Aerobic Exercise

                    Another underrepresented form of exercise, aerobic exercise is often overlooked for its sexier counterparts like strength and HIIT. With the prevalence of obesity nearly tripling between 1975 and 2016 and the major cause in adults being cardiovascular disease, it makes sense to focus on activities that improve cardiovascular or heart health.

                    Another benefit is that it can be as simple as getting your steps in, going for a swim, or going for an easy ride or run. Phil Maffetone pioneered the Maximum Aerobic Function (MAF) Method that almost anyone can adopt regardless of fitness level and experience.[1]

                    Here’s a 30-minute session of aerobic exercises you can try:


                    5. High-Intensity Interval Training (HIIT)

                    High-intensity interval training is a great way to elevate the heart rate and get the endorphins flowing. It can also be super time-effective, giving you a great bang for your buck. Try sequencing some of the movements and exercises above together with minimal rest to keep your heart rate elevated. Be sure to select movements that suit your current level of fitness and ability.

                    Here’s a HIIT workout that takes little time and is suited for any level:

                    Chipper 60

                    Complete all reps of every exercise for time. Exercises can be done in any order and repetitions to complete the workout.

                    If you can’t do jump squats, regress to normal squats, and don’t be afraid to change the leg raises to a 60-second plank if you need to. Finish up with some light stretching or foam rolling.

                    What Also Matters: Sleep, Stress, and Stimulants

                    Sleep, stress, and stimulants, also known as the hamster wheel of death. Tracking these elements gives us the power to finally stop relying on our ever-depleted stores of discipline and motivation to get the job done. It will also highlight the self-destructive habits that sabotage your weight loss journey.

                    Simply put, stress affects stimulants, sleep affects stress, and the vicious cycle continues.


                    Are you getting enough sleep? It’s well documented that sleep is an important factor in weight loss and recovery.


                    “Restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.”[2]

                    Start this journey by tracking how much sleep you’re getting. Certain wearables can also track the amount of movement and time you spend awake or in lighter sleep cycles. Getting enough time in REM or deep sleep is critical for weight loss.


                    We don’t need to be fancy. A simple daily measurement out of ten indicates how much stress we think we are under. Using this number, we can observe the effects that sleep, stimulants, and exercise have on our stress levels, allowing us to deploy the right strategy for our weight loss goals.


                    Stimulants can be classified as anything we put in our mouths. Tracking calories, alcohol, and caffeine is a great way to observe, predict, and avoid trends or at-risk periods of overeating and destructive behaviors. Tracking this is aligned with how well we sleep, and our stress response gives us enough information to start forming better weight loss habits.

                    Work to identify the trigger, observe the response, and then look to adjust.

                    Final Thoughts

                    Whether you’re fighting fit or returning to activity, the best exercises for weight loss at home are the ones that you can do day in day out that you enjoy. Think of exercise for weight loss as we do for compound interest. Consistently and regularly making deposits may not show immediately, but with time, they give you the momentum you need to reach your goals.

                    Featured photo credit: Olivia Bauso via



                    [1] PhilMaffetone: Maximum Aerobic Function
                    [2] Why is sleep so important to weight loss?

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