EXERCISES TO GET A SIX PACK

MOST EFFECTIVE AB EXERCISES.

I have put some of the best exercises for abs together to build this workout for six-pack abs.

Everyone dreams of having abs but very few have got em. Having strong abs is not just beneficial to look chiseled and hot off-shirt, but there are a lot of other benefits too.

Stronger abs i.e stronger core will give balancing support to your body. While training for almost any muscle group, your core gets engaged for balancing and stability. Thus stronger abs provide better stability while workouts.

Building a stronger core will also help you improve your walk, your standing posture and will also contribute you in your confidence.

Below is just a 12 minutes abs workout. As the abs are the smaller muscle group, you can do this workout on every alternate day.

So let’s get started.

Crunches.

Crunches to get a six pack
Image by Keifit from Pixabay

This is the best six-pack exercise. Now I know there’s a lot of argument going on the internet relating to this exercise. I also know that just doing crunches won’t get you visible abs and there’s a lot more involved to get 6 pack abs.

This exercise in our abs workout will play the role of the warm-up exercise and get the blood flowing through your abdominal muscles.

Start with lying on your back and keeping both the hands behind your head. Bend the knees until your heels are close enough to your glutes.

Slowly squeeze your abdominal muscles by getting your back away and up from the floor. Try keeping your lower body as stationary as possible throughout the movement.

If you can’t do crunches without lifting your feet then you can ask someone to hold down your feet or you can tuck your feet under some weights.

To make this workout more challenging you can keep your feet resting in air and then do the reps as shown in the pic above or you can hold some weights for additional resistance.

3 sets of 15 reps with minimum rest in between the set is perfect.

Leg raises.

Leg raises for abs
Eric Astrauskas

After crunches take a maximum of 30 secs of a break and then start doing.

Leg raises is one of the few best ab exercises for men. This exercise will burn your abs on fire as abs are continuously under tension throughout the set in this ab exercise.

Start with lying down on your back and keep your body straight. Lift your head raised so that your head doesn’t touch the floor. Now slowly raise both the legs together making a maximum of a 90-degree angle. And then slowly let them go down and repeat.

Remember not to touch the heels on the floor throughout the set so that your abs are continuously under tension through the set.

3 sets of 15 reps with minimal rest in between the set is good.

Crossbody crunches.

Cross body crunches to get a six pack

This one is a crunches variation. This exercise targets ab as well as the obliques. So this is a must exercise in your abs workout routine after the leg raises.

For this crossbody, crunches get into the position similar to that of the normal crunches position.

The difference here is, you have to aim to touch your elbow to the opposite knee and vice versa i.e 1st rep: While you lift your back up from the floor aim to touch the right-hand elbow to the left leg knee.

2nd rep: Aim to touch the left-hand elbow to the right leg knee. And repeat.

Bring elbow and knee closer by lifting that particular leg a bit to get the squeeze in the core area.

Try hitting 3 sets of 30 reps each and then move to our next exercise.

Flutter kicks.

Flutter kicks exercise for abs
PATRICK AIR FORCE BASE, Fla. – Tech. Sgt. Patrick Dunne, Air Force Reserve Pararescueman, times the flutter kicks during the physical ability and stamina test. Each person must pass this test and attend a board to be accepted into the INDOC training. (U.S. Air Force photo/Staff Sgt. Leslie Kraushaar)

This is one of the best abs exercises at home to target external obliques and lower abs.

Building the external obliques will give you the insanely famous V-cut below the abs.

Start with lying down straight on the floor. Lift the head up so it doesn’t touch the floor. Put both the hand behind the lower back to get stability and to perform a proper range of motion. And then start scissoring your legs keeping them as straight as possible.

Make sure to raise your legs Lil bit above 45 degrees and do not rest your legs on the floor throughout the set to provide continuous tension on the core. 3 sets of 30 reps each should be the aim.

In & Outs.

In and outs exercise to get a six pack
Brittney Hunsaker, 99th Medical Operations Squadron Health and Wellness Center health and fitness specialist leads an Amazing Abs class at the HAWC Oct. 1, 2012, at Nellis Air Force Base, Nev. The Amazing Abs class is one of the multiple classes, which promotes better lifestyle choices by offering simpler healthy alternatives. (U.S. Air Force photo by Senior Airman Jack Sanders)

Get into the position as in the image above to do In and Outs. Single rep of this exercise can be broken down into two movements.

In: This is a concentric movement. During this movement bring your torso and knees closer while really feeling the squeeze in the abs section.

Outs: Though this is the eccentric part, it still tough to do. During the out move your torso and knees far from each other until your legs are straight. and then repeat the reps.

3 sets of 15 reps are good. To make this exercise more challenging, you can hold a dumbbell between your feet during the exercise.

Mason twists.

Mason twists exercise for abs

Perfect abs exercise to engage both the internal as well as the external obliques. This exercise will help you increase your torso mobility and thus will improve your agility and reflexes.

Start with the same position as that of the In and Outs exercise. Use both hands to hold the medicine ball in front of the chest.

Hold legs in the air stationary throughout the set as shown in the picture above. Twist your torso to touch the medicine ball to the floor on each side for every alternate rep.

A single set of 40-80 reps is perfect.

And now let move to our abs workout finisher exercise.

Plank hold.

Plank hold for stronger core.

This is the most effective exercise to build a stronger core. This hold will strengthen your abs, external obliques, internal obliques, and many more muscles.

Not just strengthening but this exercise also helps in burning a lot of calories. This is the reason why this exercise is a perfect finisher.

Get into the normal starting position of push-ups. You can either rest on your palms like that of the normal push-ups or you can rest on the elbows as shown in the picture above.

Hold this plank position for 45-60 secs to end the abs workout.

Whole abs workout routine in short.

Below is the Six pack abs exercise chart consisting of the best abs exercises mentioned above.

  1. Start with crunches: 3 sets of 15 reps.
  2. Leg raise: 3 sets of 15 reps.
  3. Cross body crunches:3 sets of 30 reps.
  4. Flutter kick: 3 sets of 30 reps.
  5. In and Outs : 3 sets of 15 reps.
  6. Mason twist: 1 set of 40-80 reps.
  7. At this point, you can repeat the above cycle if you want more burn in your abs.
  8. Plank hold for 45-60 seconds.

NOTE:

Following this one of the best workouts for abs regularly will surely build your ab muscles. But to make your abs visible you should have lesser body fat.

Fat is a layer between your skin and ab muscles so it is obvious that fat will hide your abs.

Here’s a comprehensive guide on ‘How to lose fat?’ to burn the fat and make the abs visible. This is the best abs workout for women at gym/home as well as is best for men too.

About the author

Nachiket Kolte

Hi, I'm Nachiket Kolte a fitness blogger with an obsession for fitness. This website is dedicated to helping people learn about fitness and achieve their fitness goals easily.

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