HOW TO GET A SIX PACK IN 6 WEEKS
Katherine Holland for Danimás
By Dany Garcia and Dave Rienzi
The black diamond of ab workouts for those with a vision.
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.
“Abs are the ultimate earned muscle, because even those genetically gifted with natural definition have to work for them,” says Dany. “The process [of getting them] is super rewarding. While you may not get a total six, you’re going to get that excitement of realizing, ‘Oh my abs are coming in!’ Even if you end up with a two-pack, it’s a super joyful experience.”
Fun fact: “Most women store weight in the lower abdomen, so the bottom two abs show last,” says Ashley Damaj, a nutritionist, holistic health coach and founder of Mothership Wellness in Miami, FL; she’s also a bodybuilder. There are realities you need to face if you want them, though: intentional eating, regular cardio, and minimal alcohol—all choices that work together to create leaner body composition.
For more guidance, scroll to the bottom of this story to read our 10 Abs Commandments.
This workout series will not only set your core on fire, the results of it will ignite your inner fire. Go forth, and crunch.
6 WEEKS TO A SIX PACK: WEEKS 1 + 2
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
This circuit prioritizes deep core activation, abdominal strength, trunk control, and spinal stability.
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, 8-10 reps, x3.
The tempo: Slow and controlled. Reach full extension and hold for 1 second before returning.
The technique: Position your forearms or hands on a stability ball with your body in a plank position. Slowly extend the ball away from your body while maintaining a neutral spine and braced core. Extend only as far as you can without allowing your lower back to arch. Pull the ball back underneath you to return to the starting position.
The payoff
This exercise:
Develops deep core strength, particularly the transverse abdominis, which functions as the body's natural corset
Improves anti-extension strength, helping the abdominals resist excessive lower back arching
Enhances posture and trunk stability during squats, deadlifts, presses, and everyday movement
Creates greater abdominal tension and control than traditional crunch variations
Helps flatten the appearance of the midsection by strengthening the deeper abdominal wall
Key coaching cues
Keep ribs pulled down toward your pelvis
Squeeze glutes throughout the movement
Move slowly and deliberately
Stop before losing spinal position
Progression for Week 2 Stability Ball Extension: Increase extension distance by 10-20%. Increase to 10-12 reps.
2. V-Ups, 10-12 reps, x3.
Equipment: Bodyweight or medicine ball
The technique: Lie flat on your back with arms extended overhead and legs straight. Simultaneously raise your legs and torso, reaching your hands toward your feet to create a "V" position. Lower under control and repeat.
The payoff
This exercise:
Directly targets the rectus abdominis—the muscle responsible for the visible six-pack appearance
Trains upper and lower abdominal fibers simultaneously
Improves coordination between the upper and lower body
Enhances core power and athletic body control
Builds abdominal definition while teaching the core to generate force through flexion
Key coaching cues
Exhale forcefully as you rise
Reach through your fingertips toward your toes
Avoid simply swinging your arms for momentum
Lower slowly to maintain tension.
Progression for Week 2 Medicine Ball V-Up: Increase rep range to 12-15 before adding weight.
3. Medicine Ball Russian Twist, 10 reps per side.
The technique: Sit on the floor with knees bent and heels lightly touching the ground or elevated for greater difficulty. Hold a medicine ball at chest level and rotate your torso side to side, touching the ball to each side of your body.
The payoff
This exercise:
Strengthens the internal and external obliques that create waistline definition and rotational strength
Improves rotational power and control used in sports and everyday movement
Enhances core stability while the body changes direction
Develops the muscles that help create a more athletic, sculpted midsection
Supports spinal stability and injury resilience when performed with proper control
Key coaching cues
Rotate through the torso, not just the arms
Maintain a tall chest and long spine
Keep the core braced throughout
Move with control rather than speed
Progression Week 2 Russian Twist: Maintain elevated feet off floor, 10 reps per side. If you are already executing with elevated feet, increase rep range to 12-15 per side.
THE CARDIO FINISHER
Cardio is compulsory to achieve a six pack—we’re looking for 5x per week of zone 2 work. The sweet spot: 30 minutes on workout days, 45 minutes on rest days.
It’s more effective to complete the cardio immediately after your full workout, as this is when your glycogen stores are most depleted. Always ensure you sip on electrolytes and BCAAs to properly rehydrate.
THE 10 ABS COMMANDMENTS
“Contrary to popular belief, abs are not made in the kitchen—they are built in the gym and uncovered during a deficit,” says Damaj. “Muscle first, curtain second: do one without the other and you’ll get tired and frustrated.”
Most women, she says, “see their abs around 16-20 percent of body fat, which is lower than your body wants to sit year-round.” For a full “always-visible six pack”, about 15-18 percent body fat is “usually required’, says Damaj. “For a hard, shredded stage-lean look, it often drops to 14 percent. This is lower than your body can maintain year-round.”
An important note to remember: it’s not about embodying the shrink mindset of eating less. Actually building muscle is key. “Strip away muscle and a flat stomach is just… a flat stomach. The pop, the contours, the definition—all of that is muscle you build by lifting heavy. No one admires a six pack with nothing in it.”
Another bonus? If you eat right and workout intentionally, your skin should also look better by the end of this six-week program. Repeat after us: I shall nail my nutrition. For further guidance on how to fuel properly during a caloric deficit while training, revisit our macro-dense, healthy eating manual.
THE 10 ABS COMMANDMENTS
Here, a handy hit-list of need-to-knows to see you through this six-week season.
Thou shalt not consume more than two alcoholic drinks per week, more than 30% of calories from fats, and eliminate fried and ultra-processed foods
Thou shall minimize added sugar and liquid sugar, including juice
Thou shalt opt for non-fat or low-fat dairy
Thou shalt remain in a caloric deficit of 300-500 calories per day
Thou shalt hit thy protein goals through animal-based sources, or supplement a non-meat diet with leucine
Thou shalt never skip breakfast or train unfueled
Thou shalt nourish thyself with whole, minimally processed foods, including 25-35 grams of added fiber daily
Thou shalt hydrate properly with electrolytes and BCAAs
Thou shalt commit to 30-45 minutes of zone 2 cardio 5x per week
Thou shalt track thy progress weekly using a range of metrics, ideally using a biometric scale
Each commandment plays its part in ensuring you can maximize your efforts and give yourself that clean runway Dany speaks of. Six weeks of focused work will set you up for success—and for summer ab-domination. Don’t forget to take progress pictures. Send us photos of your gains!
This article is for informational purposes only—even if it includes insights from medical professionals, fitness experts, nutrition specialists, or other wellness advisors. It is not a substitute for medical advice, diagnosis, or treatment. Always consult a licensed healthcare provider before making any changes to your diet, exercise routine, supplement or medication regimen, or lifestyle habits. We make no guarantees about the effectiveness or safety of the strategies, products, or services mentioned. Never disregard professional medical advice or delay seeking it because of something you have read in this article. Your reliance on any information provided by Danimás is solely at your own risk. In no event will Danimás be liable for any loss or damage including, without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever, arising from the use of or reliance on any information provided in this article.
