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Crazy Six Pack Abs Workout For A Show-Off Stomach


Here’s another awesome six pack abs workout for females who are looking for a show-off stomach and want a hot, bikini body!

1. Stability Ball Sit Up – 3 sets of 20 reps
2. Supported Leg Raise – 3 sets of 20 reps
3. Weighted Super Crunch – 3 sets of 20 reps
4. Plank Roll Out – 3 sets of 20 reps

See also: Six Pack Ab Workout

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Join the discussion 37 Comments

  • Stacy says:

    I would love to see some of the stretches that you are talking about between the sets. Could you do a couple series on stretching for all the body parts?

  • Kiszi says:

    Thank you for always refreshing the workout-it really keeps me only toes. Does it matter if I do my high intensity interval training before I do my workout? Especially on Show Off Stomach day as lots of cardio is included throughout the workout?

    • Flavia says:

      On showoff stomach or cardio days it doesn’t matter. For weight training you want to save the cardio until after. You want to use as much energy to lift the weights properly throughout the workout.

  • Anna says:

    I did this ab circuit with my HIIT training this morning, I felt the burn! Those supported leg raises are super tough! I agree with Stacy, I would love to see the stretches that you do between sets. Thanks Flavia!!

  • Nicole Bray says:

    I also would also love a couple of series on stretches 🙂

  • Lisa says:

    Loved the video….and all the hard work you do for us. You look fab!
    Question…. abs bracing….contracting your abs throughout exercises. Do you brace your abs as if you are going to be punched, or brace them by sucking them in (navel to spine)? I have ALWAYS sucked in my abs…..ALWAYS…I am NOW getting conflicting information on the subject. What do you suggest and where can I find hardcore evidence on which one really is the best. I have been surfing the net about this, but have become very frustrated with all the conflicting information out there…. Thanks

  • Sharon says:

    I heard when doing sit ups you should not put your hands behind your head. This is a great at home video and I will give it a try. I to would like to see some stretches. You look awesome thanks for these videos.

  • Dawn says:

    Like Stacy, I’d like to see some of your stretches as well. That’s probably one of my weaker areas as far as consistency. Again, another great video with easy to do exercises in a home gym.

  • Anne-Marie says:

    Now why on earth did I never think to warm up with core? I’m completely guilty of doing abs at the end and more often than not, totally slacking off because I’ve already burned myself out. Can’t wait to try starting with them instead.
    Gotta say – holy owie?!
    Great job as usual Flavia! 🙂

  • Sue says:

    Hi Flavia, great post! How many times a week would you train your abs?

  • Carolyn says:


    When doing the Weighted Super Crunch, what is the weight of the ball? Thanks again for a great workout.


    • Flavia says:

      I think I was using an 8 pound ball, you want to stick to 2-8 pounds, it’s heavier than it seems when your abs are tired…I remember thinking that!

  • Lori says:

    Worked this in to my Flavilicious-Show-off Abs yesterday and it was awesome!!! Just doing a few different exercises or tweaking the ones you already do makes such a difference. The ball roll-out was super challenging especially as I came to the end of the set. Keeping that core tight is definitely challenging.

    Still losing inches and into week 10 doing your program. Seeing great definition and overall results! Thanks for giving us fresh ideas to incorporate into your program, it really helps keeping motivated!

  • Jenn says:

    Thanks for sharing this workout Flavia and Ryan’s tip to start your workout with core! My abs are still feeling this workout 2 days later.

  • Casey says:

    My abs felt sore just watching those weighted crunches Flavia!

    Thanks for sharing the workout.

    Do you think there is any benefit to hiring a personal trainer and getting them to run me through the circuits you share at least once for correct technique?

    Thanks again!

  • Star says:

    Flavia, LOVE your stuff on the blog. I am starting FBL on MOnday. I am wondering if I should expect to see a little increase in my thigh and arm measurements due to muscle building before they start to shrink down due to fat loss. I am doing FBL to lose fat and lean up…I just want to know what to expect so I don’t get discouraged 🙂 Thanks!

    • Flavia says:

      Thanks Star. You wouldn’t see muscle gain that fast. It is usually a shift of water weight that you may see.

  • Elizabeth says:

    Definitely tried this the other day.. I couldn’t laugh, cough, or sneeze all week. Nice reminder that I don’t work my abs enough and am now making an effort to do them every workout.

    P.S. what happened to the video from yesterday? I was all ready with comments re: the supplement/fitness industry and how much I can’t stand the crap they promote! I was at a GNC picking up protein powder the other day and almost fell over when I saw Hydroxycut max sitting on the shelf.. How is something that causes liver failure still on the market?!?!

    Definitely appreciated that video. Sorry to see it’s down.

  • Abigail says:

    Hello Flavia, First of all, wow you are so awesome! Not only your body looks great but your nutrition and excercise advice is really helping me. Thank you so much.

    I have a little question for you. I read somewhere in your blog, that you are working out 5 times a week. Do you really do 5 strength trainings a week? Because I always hear people say that you need to take enough rest after a workout (but that’s what guys say, I don’t know if it is different for women) I love to workout but I have been taking a day rest in between my strength trainings so far, so I workout 3 days a week (strength training). And 2 days a week I do cardiovascular workouts. Do you also have seperate days for cardio workouts?

    Really appreciate if you could answer me, than I finally know the right way to do it!

    Thank you in advance!

  • Jackie says:

    Hi Flavia – I am about a year postpartum… I had twins, and my resulting distasis recti (tummy muscle separation) is rather unsightly. Is it okay for me to do the exercises you have shown here? I have read that even regular crunches can cause further separation of the muscles… any tips for a new mother? Thanks!

    • Flavia says:

      I have has others ask the same question and to be honest I don’t really know the answer. There are ways to work the core without any movement at all. GO on all 4’s and make a camel arch in your back. Push your belly to the ceiling and and exhale and you focus on pushing your hands and kees together but without moving. I have demonstrated this in my Advanced Amazing Abdominals if you did purchase it, it will be available next month.

    • Chelsey says:

      Jackie- I don’t know if you will check back here, but I had triplets and have the same issue. My abs are so weak because I’ve avoided most “traditional” ab exercises, fearing herniation etc. Can you tell me how you are doing so far? And Thanks for the tip Flavia!!

  • Tori says:

    The ball you are doing your crunches on, what size is it?

  • Raquel says:

    Hello Flavia, I heard working out your obliques interferes with a feminine figure. I hear it works your waist outward and that linear oblique exercises should be avoided (whatever that means!) Is this true?

    • Flavia says:

      Hey Raquel, if you use a lot of weights for your obliques you will thicken out. It is important to work all muscles in the core but just the obliques body weight or light weight.

  • Carolyn says:

    Another great routine Flav. The 3 of you make a powerhouse combo full of great tips and combined experience. It must feel fantastic having the big boys for back up and support and as your Curvalicious client I feel so spoilt…it’s like having 3 instructors :)) Thank you…you over deliver. Keep it up girl!!

  • Deirdre says:

    Hi Flavia,

    Just started being a Flav fan and devotee. Let me tell you I think you are awesome! Little confused about sets. Do I complete the 3 sets of 20 reps for each exercise first or do I do 1 circuiit of each exercise (1 set of 20 for each) first, then repeat? Please advise. Thanks and have a wonderful day!!

    • Flavia says:

      Welcome Deirdre,

      1 circuiit of each exercise (1 set of 20 for each) first, then repeat! Have a wonderful day yourself!

  • Sandra says:

    Hi dear Flavia: I want you to know, I see you five times a week working in my backyard, with my 6 Dobermann dogs, in beautiful Costa Rica! I am a very good pupil and practice your routines with determination and discipline. Just one question: I worked with Flavilicious first and then switched to Curvalicious, now I feel I would have to change again, in order to avoid a plateau. What do you recommend? I must “rest” for some days, then go back to the routine, or change the intensity of the exercises, etc. What’s your recommendation in this matter? Are you going to make a new routine for those of us that are so used to follow your routines and could be considered pros in your workout?.

    Thanks in advance for your kind response.


    • Anna says:

      Hi Sandra,
      If you have the hardcopy of Curvalicious then you received Flavia’s step by step abs workouts that would be good to follow. If not you could do 4 weeks of FBL then go back to Curve for 4 weeks, then back to FBL, etc. Also feel free to add in any of the Wednesday Workouts Flavia is posting to keep things interesting! Try to keep progressing each workout by doing one more rep, jumping a little higher, adding 2 more lbs, try to get 1% better each workout and you will succeed. 🙂
      All the best!
      – Anna, CPT, FF Specialist

  • Sahila Khan says:

    Hi Flavia,

    Your are doing an amazing work to help us out. I am so thankful. Your videos are working to help me achieve my goal. God bless you with more successful years to come around.

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