When we finally get a 6-pack, we should enjoy it and not worry about it looking uneven, as ab muscles come in many shapes and sizes. But to know what ours look like, they have to be revealed through a lot of hard work, consistency, and the right exercises to help us achieve this goal.
Bright Side would like to show you a quick 10-minute workout that will most definitely put you through it, but it will be worth it! And as a bonus at the end of the article, you can find some extra info to help you in this endeavor.
Start off by getting into a bicycle crunch position, but instead of moving your body, take your extended leg up and down for 50 seconds. The primary muscles worked in the bicycle crunch are your abs, hips, and obliques. And putting your leg up will help you work your lower abs as well.
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Love it or hate it, the plank is one of the best ab exercises out there. If you want to take it a step further, you could try tucking in your legs in an alternating manner. This exercise works your abs, lower abs — and as an added bonus — the back, hips, legs, shoulders, and chest.
Start by lying on your back, on the ground, and pull your legs and upper torso up while doing your best to touch your toes with your fingers. The V-ups work your abs and your internal and external obliques.
Leg raises are another great exercise for a stronger core. They work your abs and obliques. Start by lying down flat on the ground and raise your legs up to almost 90 degrees.
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The reverse plank with added leg raises will work your abs and obliques. Start in a reverse plank position and lift your legs in an alternating manner.
Side oblique crunches are a great way to train your obliques. The more challenging version of the exercise starts in a side plank position. From there, put your hand behind your head and crunch your body sideways. When you push your head down, your torso goes up, and when you pull your head back up, your torso goes down.
Single leg drops are another great way to work your abs, and as an added bonus, they also work your hips and quads. Lie flat on the ground, put your legs up in the air — as if you’re doing regular leg raises — and start dropping them back down in an alternating manner.
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Circle crunches are one of our favorite ab exercises as it works your abs, lower abs, and your obliques. To do it, start off like any regular crunch, but instead of going back down once you’ve twisted your body to one side, immediately twist to the other and only then go back down to the ground.
Bicycle crunches work your abs, obliques, and hips. To do this, your torso will be doing a regular crunch, but your legs must be kept in the air and they have to be doing motions that resemble pedaling.
The mini scissor kicks work your abs as well as your glutes. To do it, lie flat on your back and pull your legs up, then start crisscrossing them over one another. The more you lower your legs, the more challenging it will be. If you want to take it a step further, make sure not to use your hands to support your torso.
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The key to getting a 6-pack is, of course, working out. Training your ab muscles 2 to 3 times a week will be of great help to you, but you can’t forget about your diet. What you eat matters and if you’re eating healthily and properly, that will help you reach your goals much faster. And here are some of the best foods to eat for defined abs:
Will you give this workout a shot? Also, what are your favorite ab exercises? Please share them with the rest of our community who’s willing to give these a try.Abs. If you build them, they won't come—not if they're covered in flab. Here's how to build and burn at the same time.
There are really only two questions to be answered: First, how do you develop thick abs? Second, once you have thick abs, how can you get those suckers to actually show themselves?
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To answer the first question, you need to do loaded ab workouts. No, we don't mean downing a few Jägerbombs instead of your pre-workout shake. We mean using resistance with ab training, just like you do with your other body-part exercises.
To answer the second question, you need to reduce the amount of body fat covering your abs. This you do through cardio and a healthy diet. See, it wasn't so hard now was it?
When you train your chest, your back, your arms, your legs, and everything else, for that matter, you use weights to properly develop the muscle targeted, I'm guessing. But when it comes to abs, many people ditch the weights and go crazy doing countless numbers of crunches and the like.
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You'll need to put some real thought and work into your food intake during the next three weeks, but after that, eating clean will become routine.
Well, most days, anyway. An ab friendly diet can come in various forms, but basic rules apply pretty much across the board:
Loaded Russian twists, performed for 10 reps per side. Hold a weight with both arms for resistance. Twist your torso to the right side until your arms are parallel with the floor.
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The kettlebell windmill is a great compound exercise with some much-needed rotation, just like the Russian twist. Clean-and-press the kettlebell overhead while rotating your wrist.
Bend your hip to one side. Slowly lean until can touch the floor with your free hand. The kettlebell should be held over your head at all times.
The hanging leg raise is another great ab exercise. Hanging from a chin-up bar, raise your legs until your legs and torso from a 90-degree angle.
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The gorilla chin/crunch is kind of similar to the hanging leg raise but still a bit different--that's why it's another stand-alone exercise. Here, hang from a chin-up bar with an underhand grip.
Next up is the barbell ab rollout, which will work your core. Place a barbell, loaded with 5-or-10-pound plates, on the floor in front of you so that you are on your hands and knees (as in a kneeling push-up position).
The cable crunch is another classic ab move. Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
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Flex your hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the waist as you contract the abs so that the elbows travel toward the middle of the thighs.
Lying on your right side and keeping your left leg over your right one, place your right hand in a comfortable spot and clasp your left hand behind your head.
The plank helps develop overall core strength and stability. Hold yourself up using both elbows in the prone position and hold the position for as long as you possibly can.
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Also, incorporate the side plank into your ab routine, which is basically the same as the normal plank, only you lean on one elbow at the time and switch sides to hit both your left and right obliques. Once you've grown accustomed to the exercise, grab a dumbbell to do loaded side planks.
Bring the dumbbell to your hip and then push yourself, along with the dumbbell, up into starting position. Balance the dumbbell on your top hip.
The exercise ball pull-in is a great exercise that also requires balance. Place your lower shins on top of an exercise ball and stand in push-up position with your hands shoulder width apart.
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Last but not least comes the press sit-up. Lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling.
So now you have my 10 best ab exercises. Which leaves one important question unanswered: What to do with this information? I suggest combining several of these moves into an abs circuit.
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Along with being a major time saver, ab circuits are cardiovascular, which over time will allow you to see those abs being built by these exercises.
Pick five exercises that'll develop all the muscles in the abdominal wall and do 8-to-12 reps of each, one exercise after the other, until the circuit is complete. Then rest and do them all over again.
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