The black diamond of ab workouts for those with a vision—weeks 3-4.

A tight abdomen is one of the most elusive yet sought-after body parts. A six pack? It can feel so out of reach for so many women that Danimás founder Dany Garcia calls the six pack the “black diamond”—a technically challenging muscle group to master, similar to skiing the hardest run on the mountain. Here's how to get them. 

Looking for weeks 1-2 of this workout? Start here. 

6 WEEKS TO A SIX PACK: WEEKS 3 + 4

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

The sequence is intentional and progresses the demands placed on the abdominal wall. 

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 Plank Circles, x20, x3.

Week 3: 10 circles clockwise; 10 circles counterclockwise

Week 4: 10 circles clockwise; 10 circles counterclockwise, PLUS a 20-second plank hold

The technique: Begin in a forearm plank position with your forearms resting on a stability ball. Slowly draw small controlled circles with the ball in one direction, then reverse and perform the same number of circles in the opposite direction. In Week 4, after completing both directions, finish with a 20-second isometric plank hold while maintaining full-body tension.

Coaching cues:

• Keep hips level

• Minimize body sway

• Pull ribs toward pelvis

• Breathe behind a braced core

• Move slowly and deliberately through each circle

The why:

• Intensely activates the transverse abdominis

• Creates significant anti-rotation demand

• Improves shoulder and trunk stability

• Builds deep abdominal strength that supports visible abdominal separation

• Develops total-body tension and core endurance
  

2. Decline Sit-Up, 12-15 reps, x3.  

Week 3: 12-15 reps

Week 4: 12-15 reps, PLUS a 3-second negative on every repetition

The technique: Position yourself on a decline bench with your feet secured. Begin from a fully stretched position and curl your torso upward by bringing your rib cage toward your pelvis. Focus on initiating the movement through the abdominals rather than swinging through the hips.

Week 3: Perform each repetition slowly and under control with a strong contraction at the top.

Week 4: Lower yourself using a controlled 3-second eccentric phase. Pause briefly just before touching the bench to maintain continuous tension before beginning the next repetition.

Coaching Cues

• Curl the torso rather than simply sitting up

• Keep tension on the abs throughout the entire set

• Avoid using momentum

• Exhale forcefully during the upward phase

• Control the descent on every repetition

The why

• Directly targets the rectus abdominis, the primary six-pack muscle

• Improves abdominal strength through a large range of motion

• Creates significant time under tension for hypertrophy and definition

• Enhances pelvic control and trunk flexion strength

• Builds visible abdominal thickness and separation

3. Russian Twist on Decline Bench with Medicine Ball, 10-15 reps, x3.

Week 3: 10 reps per side

Week 4: 12-15 reps per side

The technique: Lie on a decline bench with your feet secured and hold a medicine ball at chest level. Raise your torso into a partial sit-up position and maintain that position while rotating your shoulders and rib cage from side to side. Touch or reach the medicine ball toward each side in a controlled manner while maintaining abdominal tension throughout the movement.

Benefits

• Strengthens the internal and external obliques.

• Improves rotational core strength and control.

• Enhances abdominal endurance while maintaining trunk stability.

• Helps create greater waistline definition and abdominal detail.

• Trains the core to stabilize while producing rotational force.

Coaching Cues

• Rotate through the torso, not just the arms.

• Maintain a tall chest throughout the movement.

• Keep the abdominals engaged continuously.

• Move with control rather than speed.

• Avoid collapsing or relaxing between repetitions.

WHY THIS CIRCUIT WORKS

1. Stability Ball Plank Circles

The circuit begins with an anti-extension and anti-rotation challenge that activates the deepest stabilizing muscles of the core. This creates a strong foundation of abdominal tension before moving into dynamic exercises.

2. Decline Sit-Ups

Once the deep core is activated, decline sit-ups place the rectus abdominis under significant tension through a large range of motion. This movement is designed to build abdominal strength, density, and visible six-pack development.

3. Russian Twist on Decline Bench

The circuit finishes with a rotational challenge that targets the obliques while forcing the entire abdominal wall to remain engaged. The decline position increases the demand on the midsection and creates a powerful finishing stimulus.

Stay tuned for weeks 5-6, dropping next weekend.