The Best 10 Six-Pack Exercises For Shredded Abs !
Getting six pack abs will take dedication, hard work, time and
patience. In order to get a visible six-pack, you need to do two things: lose
fat and build some muscle. In this article we will set the focus on a six
pack workout and the exercises you need to do.
10 Core Exercises For a Six-Pack
Because one move does not work all abdominal muscles equally, you’re going to
need at least a few exercises in your abs arsenal to get a six pack. Below,
there are 10 core exercises and their modifications to target all areas of the
abdomen.
1. Hanging Leg raises
– Start by hanging from a bar in a straight position.
– With straight legs, slowly raise up your feet, to the point where your legs are parallel to the floor.
– Lower the legs back to the starting position.
– With straight legs, slowly raise up your feet, to the point where your legs are parallel to the floor.
– Lower the legs back to the starting position.
If you get tired, you can continue doing knee raises. Start in the same
position as the leg raises, but instead of straight legs you will bend your
knees. For knee raises, bring your knees up to your abdominal region and
squeeze. Lower the legs and stop before your thighs get perpendicular to the
floor to keep the tension in your abs.
Easier version of the hanging leg raises are leg raises performed on a flat
bench, or from the floor.
2. Ab Crunches
We all know the good old crunch. The crunch targets the upper and middle
portion of your abs and it’s also known as a “universal ab exercise”. You can
do simple crunches on the floor, on a fitness ball or with your feet lying on
a bench. There is also a pulley machine version of it where you put your head
toward the rope attachment on a low pulley. By holding the two rope ends at
the sides on your head you do a reverse crunch.
Basic Ab Crunch
– Lie down on the floor with your knees bent. Put your hands behind your neck
for support.
– Raise your chest towards the knees until your body forms a 45 degree angle with the floor. Squeeze your abs.
– Return to the starting position.
– Raise your chest towards the knees until your body forms a 45 degree angle with the floor. Squeeze your abs.
– Return to the starting position.
3. Side crunches
In addition to performing traditional side crunches on a sit-up bench or on
the floor, side crunches can also be performed on a Roman chair. Position
yourself with your feet and hip contacting the bench while your upper body is
suspended. Crunch your pelvis by twisting and bending your knees side-to-side.
4. Planks
– Start in a position like you are going to do pushups. But instead of
supporting your body on your hands, bend your elbows and support yourself on
the forearms.
– Lift up your torso while supporting on your forearms and feet toes. Your back should be straight and your abs tight.
– Hold this position for 30 seconds then rest for another 30 seconds.
– Lift up your torso while supporting on your forearms and feet toes. Your back should be straight and your abs tight.
– Hold this position for 30 seconds then rest for another 30 seconds.
Once you are able to do several sets of 30 seconds with good form, you can
even use some additional weight. Your training partner can place a reasonably
heavy plate on your upper back to add resistance. Just be sure to use good
form and keep your entire body tight.
5. Side planks
Side planks are the plank’s bigger brother. They are harder to do and require
stronger abs. If you are up for a challenge, try switching from a side plank
to a normal plank and over to a side plank on the other side, slowly.
Perform the movement in a steady, continuous motion sustaining good form and
function.
6. Bicycle crunches
– Lie down on the floor with your knees bent and your feet lifted from the
ground (over your hips), and your hands behind your neck for support.
– Exhale and rotate your upper torso to the left as you extend your right leg, and bring the left knee towards your chest.
– Pause, then inhale as you slowly draw your knee back to the starting position, rotate back through the middle and repeat on the other side. Keep your elbows wide, and your chin lifted throughout.
– Exhale and rotate your upper torso to the left as you extend your right leg, and bring the left knee towards your chest.
– Pause, then inhale as you slowly draw your knee back to the starting position, rotate back through the middle and repeat on the other side. Keep your elbows wide, and your chin lifted throughout.
You can perform bicycles the traditional way by alternating sides or make it a
bit more challenging by isolating one side and then switching over to the
other. Just perform all reps for one side then switch and do the allotted
number of reps for the other.
7. Dragon flags
This is an advanced ab exercise that requires strong abs and a lot of
strength.
– Using a flat bench lay on your back. Hold the sides of the bench behind your
head for support.
– Tuck the knees into the body, and then project the legs, butt, and lower back straight up in the air. The only thing left on the bench should be your head and shoulders.
– Staying stiff, resist gravity and lower your straight body back down to the bench as slowly as possible
– Tuck the knees into the body, and then project the legs, butt, and lower back straight up in the air. The only thing left on the bench should be your head and shoulders.
– Staying stiff, resist gravity and lower your straight body back down to the bench as slowly as possible
8. Windshield wipers
– Lie flat on your back
– Put your arms straight out at your sides for some leverage
– Raise your legs ( you can keep your knees bent if it’s too hard to keep the legs extended)
– Rotate your hips left and right to both sides like a windshield wiper. Don’t touch the sides of your legs to the floor when fully rotated.
– Put your arms straight out at your sides for some leverage
– Raise your legs ( you can keep your knees bent if it’s too hard to keep the legs extended)
– Rotate your hips left and right to both sides like a windshield wiper. Don’t touch the sides of your legs to the floor when fully rotated.
If you are ready for a challenge, you can put a medicine ball between your
legs for additional resistance.
9. Sit-ups
– Start on the floor in the same position that we described for the crunch.
Keep your knees bent and your feet firmly on the ground. Put your hands on
your neck for support.
– Raise up your whole torso until you are in a sitting position. The chest should almost touch the knees. Be sure not to press with your hands on your neck in order to sit up. Instead do a controlled movement with your torso by using your abs.
– Repeat.
– Raise up your whole torso until you are in a sitting position. The chest should almost touch the knees. Be sure not to press with your hands on your neck in order to sit up. Instead do a controlled movement with your torso by using your abs.
– Repeat.
For additional resistance you can use a weight plate.
10. Russian twists
– Start with your feet flat on the floor in a sitting position. Your knees
should be bent in a 90 degrees angle.
– Tilt back and lift your feet off the floor.
– Twist your torso to the sides by looking straight ahead and keeping your neck neutral.
– Tilt back and lift your feet off the floor.
– Twist your torso to the sides by looking straight ahead and keeping your neck neutral.
For increased intensity, you can hold a medicine ball on your chest.
Below you can find three ab workouts that you can follow on non consecutive
days (example Monday, Wednesday, Friday). Or you can pick one six pack workout
and stick with it for some time before switching to another one.
Six pack workout 1
- Crunches 3 sets of 20 reps
- Hanging Leg Raises 3 sets of 10-12 reps
- Windshield wipers 3 sets of 8-10 reps
Six pack workout 2
1. Plank 3 sets of 30 seconds
2. Sit ups 3 sets of 15 reps 3. Russian twists 3 sets of 10
2. Sit ups 3 sets of 15 reps 3. Russian twists 3 sets of 10
Six pack workout 3
1. Bicycle crunches 3 sets of 10 reps
2. Dragon flags 2 sets of reps to failure
3. Hanging Leg Raises 2 sets to failure
2. Dragon flags 2 sets of reps to failure
3. Hanging Leg Raises 2 sets to failure
