A tight abdomen is one of the most elusive yet sought-after body parts. A six pack can feel out of reach for so many women that Danimás founder Dany Garcia calls it the “black diamond”—a technically challenging muscle group to master, similar to skiing the hardest run on the mountain. By now, you’re starting to see the gains, and weeks 5 and 6 are the final sprint for ab-domination: this workout will get you that definition you’ve worked so hard for.

It’s never too late to start. Here, you'll find weeks 1-2, and weeks 3-4, of this epic abs series. 

6 WEEKS TO A SIX PACK: WEEKS 5 + 6

If building abs is your priority, you need to train them at the beginning of your workout. Why? “It’s when you have the most energy versus cramming them at the end when you’re completely exhausted,” says Dany. If you do them at the beginning, “your core stays really active throughout the rest of your workout.” In other words, you get more bang for your buck.

THE LEARNING

By Weeks 5 and 6, the focus shifts from foundational abdominal development toward creating greater tension, control, and muscular density throughout the entire midsection.

RULES OF PRACTICE

• Perform 3 rounds of this workout before your primary workout

• Complete a 3 to 5 minute treadmill or elliptical warm-up 

• Complete all 3 exercises consecutively 

• Rest 120 seconds between rounds 

• Perform 3 total rounds 

• PLUS, 30-45 mins of zone 2 cardio 5x per week

1. Stability Ball Extension (x10-12) to Stability Ball Circles (x6-8), x3.

Week 5: 10 extensions, immediately followed by 6 circles clockwise and 6 circles counterclockwise.

Week 6: 12 extensions, immediately followed by 8 circles clockwise and 8 circles counterclockwise.

The technique: Begin in a forearm plank position with your forearms resting on a stability ball. Perform the prescribed number of stability ball extensions by slowly rolling the ball away from your body while maintaining a strong plank position. After completing the extensions, remain in the plank position and perform controlled circles with the ball in both directions before returning to the starting position.

Coaching cues:

• Maintain a neutral spine throughout.

• Pull ribs down toward the pelvis.

• Keep glutes engaged.

• Move slowly and deliberately during both phases.

• Minimize shifting through the hips

• Prioritize control over range of motion

The why:

• Combines anti-extension and anti-rotation core training in a single movement

• Challenges the entire abdominal wall through multiple planes of motion

• Significantly increases transverse abdominis activation

• Improves trunk stability and postural control

• Enhances shoulder stability and total-body coordination

• Builds deep core strength necessary for visible abdominal definition and athletic performance

2. Stability Ball Pike, 8-12 reps, x3.

Week 5: 8-10 reps

Week 6: 10-12 reps.

The technique: Begin in a push-up position with your feet or lower shins resting on a stability ball and your hands directly beneath your shoulders. Keeping your legs straight, contract your abdominals and lift your hips toward the ceiling, rolling the ball toward your hands as your body forms an inverted 'V' position. Slowly lower your hips and roll the ball back to the starting position under control.

Coaching cues:

• Keep legs as straight as mobility allows

• Initiate the movement by lifting the hips, not by pushing through the shoulders

• Think about pulling your pelvis toward your rib cage

• Maintain a braced core throughout the entire repetition

• Pause briefly at the top position

• Lower slowly and under control

• Avoid allowing the lower back to arch at the bottom

The why:

• One of the most effective bodyweight exercises for developing the entire rectus abdominis

• Places significant emphasis on the lower abdominal region while challenging the upper abs during the pike

• Develops abdominal strength through both stabilization and dynamic flexion

• Improves pelvic control and core-body integration

• Enhances shoulder stability and upper-body control

• Creates substantial abdominal tension without requiring external load

• Builds the strength and muscular endurance necessary for visible six-pack development

3. Pallof Press Hold, x3.

Week 5: 10 reps per side; 3-second hold each repetition

Week 6: 12 reps per side; 5-second hold each repetition

The technique: Stand perpendicular to a cable machine or resistance band with feet shoulder-width apart. Hold the handle at chest height and press it directly away from your body until your arms are fully extended. Maintain this position while resisting the rotational force pulling you toward the machine before returning to the starting position.

Coaching cues:

• Stay tall

• Keep hips square

• Resist twisting

• Maintain tension throughout the hold

• Brace as if preparing to absorb a punch

• Keep shoulders relaxed and down

The why:

• Builds powerful deep-core stability

• Strengthens the obliques without adding excessive waist thickness

• Improves posture and trunk control

• Develops anti-rotation strength essential for athletic movement

• Enhances spinal stability and core endurance

• Improves force transfer between the upper and lower body

WHY THIS CIRCUIT WORKS

1. Stability Ball Extension to Stability Ball Circles

The circuit begins by combining anti-extension and anti-rotation challenges into one movement. This creates a high level of deep-core activation and prepares the abdominal wall for the more dynamic exercises that follow.

2. Stability Ball Pike

The pike introduces a powerful abdominal shortening action that challenges the entire rectus abdominis while requiring significant balance and stability. It combines dynamic movement with deep core control, creating a strong stimulus for six-pack development.

3. Pallof Press Hold

The circuit concludes with anti-rotation training, forcing the core to stabilize against external resistance. This develops the deep stabilizing musculature that supports posture, spinal integrity, and a tighter, stronger waistline.