How to Get a Six-pack at Home without Gym Equipment

The fact that you do not have gym equipment is only a minor setback when it comes to carving out a six-pack at home. The key thing is to use your body to its fullest potential. Ab exercises sit high on the list of priorities, but you also have to focus on the rest of your body. By following the right training protocol, you can burn calories, tone your abdominals and increase your resting metabolic rate.

Step 1

Step outside your home to run sprints. Start out with a light 5- to 10-minute jog to warm up your body, then run as fast as you can for 20 seconds. Rest for 40 seconds, then sprint again for 20 seconds. Follow this pattern for 20 minutes and finish with a light 5- to 10-minute cooldown. Sprints boost your resting metabolic rate and burn a high amount of calories. This will in turn reduce the fat on your stomach by helping you lose weight all over.

Step 2

Stand with your feet shoulder-width apart to do burpees. Lower yourself into a deep squat, place your hands on the floor and kick your legs back behind your body. Keep your back straight and tighten your abs once your toes touch the floor, and perform a pushup. Snap your feet back to the starting point quickly and rise back up into a standing position. Repeat for 10 to 12 repetitions.

Step 3

Position your hands shoulder-width apart on the floor to do mountain climbers. Place your legs in a staggered stance with your right leg under your chest. Hop in the air slightly and quickly shift your leg position so your left leg is now forward. Continue to alternate back and forth in a steady and controlled motion for 10 to 12 repetitions.

Step 4

Perform a set of deck squats. Stand with your feet shoulder-width apart and rest your arms at your sides. Lower yourself into a deep squat, place your butt on the floor and roll backward. Move your arms out to your sides and swing your legs over your head. Let your toes touch the floor then swing your legs back forward to get momentum. Roll your body forward as you place your feet back on the floor and come back to a standing position. Repeat for 10 to 12 repetitions.

Step 5

Grab a water jug to do Russian twists. Sit on the floor with your knees slightly bent, heels on the floor and the jug held in front of your chest. Lean back slightly, twist your torso to your right and move the jug to your side as far as possible. Twist back up and then down to your left side the same way. Alternate back and forth in a steady motion for 15 to 20 repetitions.

Step 6

Lie on your back to do bicycle maneuvers. Lift your legs, bend your knees 90 degrees and place your hands on the sides of your head. Raise your shoulders off the floor, look straight ahead and alternate moving your opposite elbow and knee toward each other while straightening the other leg. Change your direction quickly and continue to alternate back and forth in a steady motion 15 to 20 times.

Step 7

Execute a set of V-ups while lying down in a face-up position. Extend your arms behind your head and straighten your legs. Hold a water jug in your hands and lift your arms and legs simultaneously. Move the jug forward and toward your toes as you balance on your butt. Hold for a full second, lower yourself back down and repeat 15 to 20 times.