Six-pack shortcut: hand walkout

Want to get a six-pack in next to no time? Start doing the hand walkout

This surprisingly tough abs move doesn’t just work the core – it also engages the calves, hamstrings, glutes, lower back, shoulder complex and chest, making it a great exercise to build a strong, V-shaped torso and a rock-hard six-pack.

Start standing with your feet apart and your hands on the floor in front of your toes. Hold this for a few seconds so you can feel the stretch down the back of your legs. 

Then, walk your hands out one after the other until you are in a plank position. Maintain a straight posture, keeping the base of your neck in line with your heels. Allow enough time for your core to contract. Finish by walking your hands back to the starting position and allowing your hips to rise gradually.

The key to the move is to not rush it: the slower you can do it, the longer you place these target muscles under tension so they have a great stimulus to grow back bigger and stronger. You can also make it harder simply by holding a plank position or doing press-ups at the bottom before walking back up to the start.

The hand walkout doesn’t need to be confined to the beginning of your workout, either. It also provides a useful respite period during a leg training session.

With no equipment needed, this super core-strengthening exercise can be done anytime and anywhere, and the level of difficulty can be altered depending on your flexibility. Just keep your legs straight on the descent and ascent for a tougher alternative.

Sets: 

4

Reps: 

6-8

Hand walkout: step 1

Bend from your hips 
so your hands and feet are close together on the floor.

Hand walkout: step 2

With your feet rooted to the spot, slowly walk your hands forward until your body forms a straight line from head to heels, then walk back to the start position.