Chris Heria’s Six-Pack Abs Workout

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In a world flooded with fitness fads and diet trends, finding a workout routine that promises results and offers an efficient and straightforward approach is refreshing. Chris Heria is a fitness sensation known for his impressive physique and unwavering dedication to his craft. 

In his recent post, Chris Heria takes on the challenge of reclaiming his six-pack abs after indulging in a 24-hour junk food binge. 

The result? A 20-minute full six-pack abs workout is accessible to anyone, regardless of their fitness level or location.

The Simplicity of Chris Heria‘s Approach

What sets Chris Heria apart is his ability to create workout routines that are not only effective but also easy to follow. 

Chris Heria's Six-Pack Abs Workout
via Chris Heria Instagram account

His commitment to simplicity is evident in the structure of his ab workout, which requires no equipment and can be done anywhere, from the comfort of your home to the great outdoors. 

The best part? It takes just 20 minutes to complete, making it a perfect addition to a busy schedule.

The Four-Part Ab Workout

Chris Heria breaks down his ab workout into four distinct sections, each designed to target different areas of the abdominal muscles. 

Chris Heria's Six-Pack Ab Workouts
via Chris Heria Instagram account

This thoughtful approach ensures comprehensive and balanced training, preventing the common mistake of neglecting certain parts of the core.

Section 1: Lower Ab Warm-Up

The workout begins with a lower ab warm-up, a crucial step to prepare the muscles for more intense exercises. 

Chris Heria introduces five activities in this section, all performed lying down. These exercises include:

Legs Down Hold

This exercise focuses on the lower abs, requiring you to lift your legs slightly off the ground while keeping your hands under your glutes for support. 

It serves as an excellent warm-up to engage the core.

Laying Leg Flutters

Chris Heria moves on to laying leg flutters to level up the intensity. 

This exercise involves lifting one leg at a time, emphasizing control and engagement of the lower abdominal muscles.

Leg Raises

Chris Heria continues by introducing leg raises, a classic ab exercise. This move requires you to submit your legs, keeping them straight, and lower them back down without letting them touch the floor.

Lying Hip Raises

Laying hip raises adds variety to the routine, targeting the lower abs and hip flexors. Chris Heria emphasizes full extension to maximize the effectiveness of the exercise.


The final exercise in this section is the crucifix, which challenges the core by requiring you to lift your legs while touching your heels. This move engages the entire abdominal region.

Section 2: Oblique Emphasis

Chris Heria focuses on the obliques and incorporates twisting motions in this section. 

Strong obliques contribute to a chiseled appearance and enhance overall core stability. 

Chris Heria's Six-Pack Abs Training
via Chris Heria Instagram account

The exercises in this section include:

Russian Twists

With legs together and raised off the ground, Chris Heria introduces Russian twists, a classic oblique exercise that involves twisting the torso and touching the ground on each side.

Star Crunches

Star crunches require touching your opposing ankle while lifting your upper body. 

The twisting motion engages the obliques effectively.


Chris Heria transitions to bicycle crunches, a dynamic exercise that targets the obliques and rectus abdominis. 

Proper form and controlled movements are essential for maximum benefit.

Switching Mountain Climbers

These mountain climbers introduce a twisting element by bringing your knee to the opposing elbow. 

The motion emphasizes the obliques while providing a cardio component.

Side Plank Reach Throughs

The final exercise in this section is the side plank reach-through. 

It combines a side plank position with a twisting motion to engage the obliques deeply.

Section 3: Seated Ab Exercises

Transitioning to a seated position, Chris Heria introduces exercises that target the entire abdominal area while seated. These exercises include:

Chris Heria's Six-Pack Abs exercises
via Chris Heria Instagram account

Seated Leg Flutters

Chris Heria starts with seated leg flutters, a challenging move that involves raising your legs while keeping them together and fluttering them. 

This exercise effectively engages the lower abs.

Seated In and Outs

Seated in and outs are performed by bringing your knees to your chest and extending your legs outward. 

This exercise offers a full range of motion and engages the entire core.

Side Boat Hold Pumps

Chris Heria combines the seated position with a side boat hold, adding a pumping motion for an intense oblique workout. 

This exercise requires balance and control.

Reach Ups

The reach-up exercise involves starting in a lying position, raising your upper body to a seated position, and then lowering it back down. 

It engages the entire core and challenges the rectus abdominis.

Crunch Reach Through

The final exercise in this section is the crunch reach-through, which incorporates a punching motion through the legs while crunching the upper body. It intensifies the abdominal workout.

Section 4: Plank Variations

The fourth and final section focuses on plank variations, offering stability and core strength exercises. These exercises include:

Chris Heria's Six-Pack Abs Workout
via Chris Heria Instagram account

Plank Knees to Elbow

In a traditional plank position, Chris Heria demonstrates plank knees to elbow, which involves bringing your knee to the opposing elbow while twisting the torso.

High Side Plank Raises

Moving to a high-side plank position, Chris Heria performs high-side plank raises, targeting the obliques with a controlled lifting motion.


Next up is the bicycle exercise from a plank position. It combines a plank with a cycling motion, engaging the entire core.

Plank Open and Closed

This exercise involves opening and closing your legs while maintaining a plank position. 

It challenges the core and adds a dynamic element to the routine.

High Plank to Low Plank

The final exercise, high plank to low plank, transitions between high and low plank positions, effectively engaging the entire core and improving stability.

The Power of Simplicity

Chris Heria‘s six-pack abs workout is a testament to the power of simplicity in fitness. 

By breaking down the routine into manageable sections and focusing on various core muscles, Chris Heria ensures that every part of the abdominal area is thoroughly engaged. 

Moreover, his emphasis on controlled movements and proper form minimizes the risk of injury while maximizing the workout’s effectiveness.

The Importance of Core Strength

Building strong abdominal muscles isn’t just about aesthetics; it’s about enhancing overall strength and fitness. 

Chris Heria's Six-Packs
via Chris Heria Instagram account

A strong core provides stability during various exercises, improves posture, and reduces the risk of injury. 

Chris Heria’s workout helps you achieve a defined six-pack and promotes functional strength that translates into better performance in all your fitness endeavors.

The Final Words 

In a world filled with complicated workout routines and confusing fitness advice, Chris Heria‘s 20-minute full six-pack abs workout stands out as a beacon of simplicity and effectiveness. 

By following this routine, you can work towards sculpting a strong and defined core, all without the need for specialized equipment or a gym membership.

Remember, consistency is vital when it comes to achieving your fitness goals. Incorporate this workout into your routine, maintain a balanced diet, and stay dedicated to your fitness journey. 

With Chris Heria‘s guidance, you can unlock the secret to solid and impressive six-pack abs, setting yourself on the path to a healthier, stronger, and more confident you. 

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Tikkay Khan
Tikkay Khan is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.

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