Get 6 Pack Abs at home here:
At the halfway point of this killer “home abs workout” blitz series and it’s time to raise the bar….literally! In this week number 6 of your 12 week transformation to “6 pack abs” I’m going to teach you how to target the lower abs using a series of hanging bar exercises. A ripped midsection is within your grasp now….no time for quitting. Keep up the hard work and continue to do these ab exercises up to 6 times this week and be the best on the beach this Summer with your new 6 pack!
You might say to yourself that you don’t have access to a giant squat rack with a pullup bar in it and therefore won’t be able to do these ab exercises in your home. That’s not true at all. You can get this home abs workout done by simply hanging one of those doorway pullup bars between any doorway in your house and instantly be able to target those lower abs with lower ab exercises like hanging knee raise variations, hanging leg ab exercise, etc.
You’ll also probably notice this week that once again, Jeff Cavaliere and AthLEAN-X are bringing you unique abs workouts and not the same old boring ab exercises that haven’t been getting the job done for you. By switching up the way that you train your core, you will see faster results and a more noticeable six pack stomach by finally training the abs the way their meant to be trained.
Already seeing huge results at the halfway point and want to take all of your workouts to the next level? Then head to and grab your copy of the AthLEAN-X Training System so you can get “athlean” from head to toe and not just focus on the middle!
34 comments
damn son! that is crazy! gonna try it out soon
jeff i have a question.. I tried doing these exercises at the gym.. but I was not able to hang w/o flying around.. I couldnt just hang still.. are there any other exercises for lower abs I could do on the ground laying down?
Yes. Start by doing just reverse crunch variations where you curl your pelvis back off the floor (clearing your lower back from the floor) while keeping your upper torso down. Think of it as a crunch…but done bottom up, instead of top down! That is a good way to build base level strength before heading to the bar!
creatine monohydrate. Take it with at least 100 oz of water a day. You can find it virtually anywhere that sells supplements on line.
Yes….but you have to concentrate on initiating the movement with the lower abs (though technically there is no such thing as lower vs. upper abs). Curl "bottom to top" and you will be shifting the focus away from the mid and upper abs to lower in your gut.
Keep working on gradually increasing your hamstring flexibility through stretching and you will find that these exercises become easier
Should I always stretch out every single muscle I train? I've been working out for 18 months, and I've really not been bothered with it.
A few light sets of the exercise you are about to perform is enough of a warmup to prep your muscles for that workout. Stretching is more important prior to bed on the days you workout, to ensure that your muscles don't heal much shorter and tighter.
Oh. Thanks for the quick reply. Just one last question 🙂
When I do bench press, I am not sure if I should do 4 reps, 4 sets.
In my case, 80 Kilos 4 times, which is my max.
I'm just wondering if I should do less or more sets, with less or more weights?
And also, when I've finished training my chest (For like 60 ish min), should I stretch out then?
Thanks again for your quick reply. It's really appreciated.
i dont have anything to hang in! know any alternative things to do?? thanks
Nothing to hang on? No problem. Back yourself into the corner of a kitchen counter. Support your body with your hands on the counter and lean back intot he corner a bit. Do your knee lifts, leg lifts, etc. Not perfect….but will have to do!
i have done all the exercises 5 days a week up to this week but im really having trouble doing these. i am pretty athletic and i already sort of have a 6 pack so i dont understand why. do you have any tips on working up to these exercises without stopping the program?
Nothing to sweat over Jase! The best thing you could do is to attempt as many reps as you can using good form. You will find that the more you do these, the more core strength you will develop…making each new time you attempt the workout easier! Keep up the great work and don't quit!
@JM231303 does like and apple or a bowl of fruit be considered a meal
@JDCav24 wot do u mean 2 sets to failure
what size med balls do you use at my gym they just have 5kg med ball
Hey!!
Have u seen super charge xtreme?
How's that product?
@JDCav24 hey jeff i dont have the tubing piece that u use wot could be an alternative
@Sting977 Peanut butter packs a powerful dose of healthy fats with protein and therefore is a great food option. The only problem is…it's one of those foods that's usually eaten in serving sizes 5 times what's recommended. The real serving size is like 2 tablespoons. The average user puts about 5-6 tablespoons on to make a sandwich. See the problem? Stick to it in the serving recommended and you'll do great!
@lokrenzo he means for each set, do as many reps as you can do with good form until you can't do anymore, i.e. to failure. So for some that might be 25 reps per set, for others that might be only 6 per set.
How many calories should a 18 year old be eating every day to stay fit and strong?
@johanjansson13 You can do the same movements but they won't be nearly as challenging since you're taking away the gravity component. The best thing you could do is invest in a $15 door chin up bar since then you could use it for lots of other upper body exercises as well.
what if i have overlaying fat on my stomach
not much, just like 1cm?
I think i'm losing the motivation!
@ Jeff
You mentioned in this video that not a lot of supplements are good for you, so could you please answer a question, because I really don't believe anybody and I need a professional opinion! Are Xpand Xtreme Pump (Dymatize) and Shock Therapy (Universal Nutrition) OK or not? I don't know if this is the right name in English, but here in Serbia these supplements are in the "Transporter Systems and NO Reactors" category. Please, I really need to know this!
@nexxogen Hey buddy….check out my blog at athleanx / blog for a details!
@JDCav24
Thank you very much, that has helped me a lot!
One other question – I couldn't do the first exercise shown in this video because I can't hold my legs up at all, they drop down immediately. Also, I can't hang for a long time because my shoulders hurt a lot. What should I do?
thank you for making these videos. I love the fact that you walk the walk and talk the talk!
i usually have a protein shake after most exercises i do, for example gym, sprint work etc.. just curious whether u recommend taking a shake after abs work out as well? is it worth it?
Hi Jeff,
Mike from Ohio here. I had a quick question about physioballs. I have a smaller version of the one you show in the video (55cm) and have noticed that when doing physioball tuck crunches there is less surface area to roll over since the ball's diameter is smaller. Do you think to do the exercise more properly I should opt for a larger one, say 65-75cm? Thanks, Mike
I came from the future😇 athlean blew up and gained hella subscribers
02:23 click here to skip the blablabla
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2:24 Hanging Windshield Wipers
2:41 Hanging Corkscrews
2:59 Hanging Around The Clocks
3:16 Pretzel Reverse Crunch
3:32 Physioball Plank Marches