The perfect ab workout for a six pack consists of a routine that you can maintain consistency with, and most importantly triggers the 3 science backed ways your body builds muscle.

The following ab workout I’m about to show you is fairly advanced, and you will need weights and a pull-up bar to do all of the ab exercises, although the last 2 moves are bodyweight only and you can do them anywhere. 

Why are we training your abs with weight during the ab workout? Your abs are a muscle, so why train them any differently than you do your biceps?

Today I’m going to show you how to do a balloon method ab workout, and maximize the 3 science backed ways your body builds muscle. You can only find Balloon method workouts on this site, so make sure to bookmark us and try a balloon method workout for every muscle group to gain muscle and lose fat faster!

I’m not going to go over the science stuff in this article, but if you are interested in how the balloon method works make sure to check out “The Only 3 Science Backed Ways Your Body Builds Muscle” after you check out this ab workout!

THE UGLY TRUTH ABOUT YOUR ABS

First  let’s get something straight. If you are above 15% body fat, you will never see visible abs no matter how much you work them.

If you don’t know exactly how many calories you need to eat to lose the fat covering your abs, make sure to check out the article “How To Get Shredded” next which gives you a free fat loss calorie calculator!

Common misconceptions people have with regard to getting Ripped & Visible Abs:

  • You have to Do 1000s of Sit Ups & Crunches
  • Following Bland Diets Everyday of Your Life
  • Genetics
  • Some Machine That Gets you Ripped in 10 Min Sold by Celebrities
  • Hours of Cardio

Perform this  Balloon Method Abs Workout 3x per week and eat in a 500 calorie deficit every day, and you will soon have visible six pack abs!

BALLOON METHOD AB WORKOUT

In this ab workout you are going to be performing an intensity technique each move. I want you to not only pay attention to the form in each exercise, but also the details of the intensity technique which will ensure you trigger the 3 laws of building muscle you need for the fastest progress possible.

These intensity techniques can be challenging, but the results you will get from them will be worth the added intensity. Remember this workout only takes 15 minutes and you only need to do it 3x per week.

Exercise #1 – Weighted Cocoons (Drop-set)

This is an exercise I learnt from my fitness mentor Greg Plitt back in 2014 from his members area. It has been a staple move in my Ab workouts since, as it activates your entire six pack area, aka the “rectus abdominus.”

The intensity technique you will be performing is a drop-set. I want you to perform a set of 10-12 Reps (Close Till failure) and then drop weight by 30% and perform another 10-12 reps.

By dropping the weight 30% immediately after your heavy set, you should be able to do another 10-12 reps right after, increasing the tension and healthy muscle damage on your six pack. 

It’s important that you really focus on contracting and squeezing your Abdominals throughout the exercise.

Watch the 30 second video above to learn how to perform a perfect weighted cocoon exercise. 

Perform 3 total sets, and perform 10-12 reps during each portion of the dropset. Keep your rest times short with a maximum 60 seconds rest time between sets. 

Exercise #2 – Air Sprints (T:30)

 

Air sprints are an incredibly challenging exercise that will focus on your lower abs as well as your obliques. To add another element of intensity and maximize metabolic stress, I want you to perform the exercise not counting reps but rather 30 seconds time under tension. 

For this exercise perform 2 Sets of T45 with 30 seconds rest between sets.

Execution

  1. Hang on a pull up bar
  2. Retract the scapula then do a 1/3rd pull-up and keep that static position
  3. Start sprinting in the air, contracting the abs each time a knee comes up
  4. Maintain this for 30-45 seconds time under tension

Watch the 30 second video above to learn how to perform a perfect weighted cocoon exercise. 

Perform 2 total sets for 30 seconds time under tension. Keep your rest times shorter here, and try to rest only 30 seconds. 

Exercise #3 – Frog/Butterfly Crunch

This is a slightly different variation to your regular crunches. By performing this exercise in this specific position it makes it a lot more difficult, which ultimately puts more stress on your Abdominals.

This will also be a T:30 exercise! This means instead of counting reps, just focus on your six pack muscles under constant tension for 30 total seconds. 

Execution

  1. Sit down on the ground in a butterfly position where the heels are together and legs are open
  2. Lie down on your back
  3. Lift the arms up above the head and close them together
  4. Crunch up, bringing the arms between the legs
  5. Contract the abs then go back down slowly

Watch the 30 second video above to learn how to perform a perfect weighted cocoon exercise. 

Perform 2 total sets for 30 seconds time under tension. Keep your rest times shorter here, and try to rest only 30 seconds. 

Exercise #4 – XOV Crunch

This is hands down one of my favorite ab exercises you can do with zero equipment. This is a staple in most of my ab workouts as well, and it gets its name because you will be forming an X, followed by an 0, followed by a V to do this move.

By crunching and angling your body in 3 unique ways, you are able to target your entire core in 1 move. 

Execution

  1. Lie down on the ground in the starting position, which is a big wide X, formed with your limbs
  2. Then, crunch into an O shape, bringing the arms outside the legs
  3. Get back into the starting position, crunch again but this time reach for the toes with your arms between the legs

Watch the 30 second video above to learn how to perform a perfect weighted cocoon exercise. 

Perform 2 total sets for 30 seconds time under tension. Keep your rest times shorter here, and try to rest only 30 seconds. 

If you want to see me going through the full workout, watch the FULL Balloon method ab workout video on our Youtube Channel.

THE FASTEST WAY TO VISIBLE ABS

The best recipe for success is a blueprint you can easily follow that takes all of the guesswork out of it. Most people don’t have six pack abs because they lack the diet and workout expertise.

You don’t need to eat a boring and bland diet and you certainly don’t need to stay away from your favorite foods.

Just take a look at Chris Simpson’s 10 week six pack ab transformation on the Master Shredder program below. Chris was able to eat cheat meals and his favorite foods every week by following the Crave Diet, Balloon Method workouts, and having everything laid out for him. 

master shredder program

You could easily follow the free workouts and information on this site and get great results, but the Superhuman programs were created to be easy to follow and fail-proof.

The Master Shredder program takes all of the guesswork out of your fat loss transformation, and guarantees you get visible six pack abs in just 12 weeks using the Balloon Method workouts and easy to follow Crave Diet!