Burn fat fast and get a six-pack in six weeks with these simple moves — all you need are dumbbells, a pullup bar, bands, and a bench.
Men's Fitness Editors 1 / 14
A Six-Pack in Six Weeks
It’s been the MEN'S FITNESS stance for years that anybody, including you, can get ripped abs, even if you have less-than-Herculean genetics and just a second-rate space to train in. We’ll prove it again with this program to build six-pack abs—and more muscle overall—in just six weeks. The only gear you’ll need are dumbbells, a pullup bar, bands, and a bench.
Scroll through this gallery for a primer on 13 key moves from the workout program.
Incline Dumbbell Bench Press
Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell in each hand at shoulder level. Press the weights over your chest.
Hold a dumbbell by one of its bell ends with both hands over and behind your head. Keep your core tight and extend your elbows to lock the weight out overhead. If this hurts your elbows, perform the extension while lying on a flat bench and holding two dumbbells over your face.
Place your hands by your sides on a bench and extend your legs in front of you. Suspend your body in front of the bench. Keeping your torso vertical, bend your elbows and lower your body until your upper arms are parallel with the floor. Press back up.
Hold a dumbbell or kettlebell under your chin with both hands as shown. Stand with feet shoulder width and toes turned slightly out. Bend your hips back and lower your body as far as you can; keep your torso upright.
Lie down on the floor and extend one leg in front of you and bend the other one. Brace your abs and drive the heel of the bent leg into the floor to raise your hips up. Your body should be in a straight line.
Lie facedown on the floor with hands by your sides. Raise your torso off the floor as high as you can and hold for a second at the top. If you have a back extension bench, perform back extensions instead.