Want hardcore Six Pack Abs?
Building six pack abs requires time and dedication. With patience, you and your body need time to adapt properly.
Building six pack abs is always being misguided by many that it is hard to get.
If you are planning to build it, then you must know the fundamental principle of building it. Without knowing accurately, you might make mistakes.
So take a few minutes to learn about it and then start your training.
Why should you learn about it?
If your question is “Why” then the answer is that building six pack is quite simple, but due to many mistakes we miss the most and there is a delay.
Also, it is a beginners guide to give enough guide to make you better decision maker.
If you are doing a workout, then your 20% of the work is done. What’s the 80% of the work? A proper diet is the rest of work that is 80% that cannot be compromised.
In this article, I will guide you to build a strong ripped six pack abs.
Why, how and some tips can boost your metabolism to burn more fat and build muscle over your abs region to make visible.
Also, Know Our Best Exercise List:
Do We Need Six Pack Abs?
Before going for training the first question arises that, do we need six pack abs?
If you are still thinking about six pack abs then you should keep one thing in mind that building abs is own desire.
You don’t need a hard six pack abs but staying slim is also sufficient if you want to stay healthy.
For lean look, you need to cut out the fat stored in the abdomen region.
Look doesn’t matter, building strong and slim core provides health benefits.
Due to change in lifestyle and eating habit issue of weight gain aroused which created havoc for society as it is the leading cause of another disease.
Due to this many products were launched which promise to help is losing weight. However, to achieve it you do not need the help of these products as you can achieve it with a healthy diet and exercise.
By adopting a healthy diet, you will eliminate the unhealthy fat and toxin stored in the body. There are many benefits, why should you think over it to build six pack abs.
- Improve Body Posture
- Lower risk of Back Injury
- Increase Sports efficiency
- Decrease the risk of diabetes, heart disease, etc.
To get these benefits, you need to put the weight down and adopt a healthy diet. By adopting, you will feel more energetic throughout the day, and you can enjoy your life at fullest.
Set Realistic Goal
Before this program, you should set a goal that is achievable and realistic. After a long period, we decide to go for a workout.
However, all of sudden we cannot change the whole lifestyle and start doing high-intensity workouts.
As we plan for starting exercise, we need to give our body time to adapt so that it can handle tough training.
Suddenly increasing the workout period after a break for months is not a good choice. Whenever you are going to start the workout program, plan it according to present fitness level.
Start slowly and increase steadily.
For the first week, you should not go hard. For the first week, you should concentrate on preparing your body.
You need to start your workout with warm-up and stretching. After that, you need to work slowly without forcing as it can increase the risk of injury.
Injury between these programs means that lots of time will be wasted to recover properly. Your goal should be an injury free workout and to improve strength and energy.
As a first week pass, then you can increase the reps in the set as per fitness and energy level. However, it does not mean that you should not work hard.
With the increase in fitness, you should push harder. So your goal should be realistic. The best way to do, program a workout log every week so that you can understand your fitness level in a better way.
Set a six-week goal and then, plan it every week. It will surely help you to understand yourself better and make a real plan instead of trying any unwanted program.
What is Most Important – Diet Vs Exercise?
Before we start it, you must know “what is most important?”
Some say that exercise is most important part to gain proper shape. Is it a truth or just fact! It may be a truth and may be fact depends on the condition.
According to latest stats, it is found that the America obesity level is rising. Along with, it is also found that American is an average do more exercise compared to other. What is the reason for this problem? As I said it earlier, depends on both.
During exercise, we can burn 400-1000 calorie depends on intensity and timing.
If we eat more calorie that we utilize, the unused calories are stored in the form of fat. Thus, instead of working hard, it becomes impossible to put down the weight.
If you are thinking about getting a perfect six pack abs, then your primary focus should be diet and then exercise.
Abs is made in the kitchen, not in the gym.
It clearly says the importance of diet. However, it does not mean that you do not need to take care of exercise.
80% of the work are done by diet while exercise does 20%.
So we need both as 100% work will only give us the result.
Let start with nutrition. It might be big an article, but it will explain in details about your requirement during this program.
Complete Guide To Nutrition
So starting with nutrition, which is the most integral part of building abs. Without it, staying ripped is next to impossible. So learn it deeply to avoid missing these important things.
What Is Nutrition Requirement?
During the process of building hard and ripped six pack abs, nutrition plays the prior role. We need to boost the fat burn as well as stimulate the cells growth. For the growth of a new cell, it is important to meet the required nutrients.
Along with it, we need the proper stimulation of metabolism. We will learn it later.
During this program, we need good nutrition that can stimulate the growth of new cell as well as decrease fat stored in the abdomen region.
If both are balanced, then we will get the quick result without a much extra unsuccessful try. So, firstly we will learn about calorie that is the most significant concern as it can help and it can also ruin the program.
Everyone always misunderstands calories. We blame calorie for weight gain.
Is it responsible?
A calorie is not the culprit, but our eating habits that harm us.
The body utilizes calorie to produce energy. If we consume more calorie than we utilize, the remaining is stored in the form of fat.
So we get fat instead of avoiding fat in our diet. It is due to increase in intake of calorie. So we can can’t blame calorie.
In fact, we should eat calorie but get it from healthy foods instead of unhealthy calorie dense foods. If you are eating the right food, then you are safe from weight gain, and you will quickly develop your six pack abs.
However, if you are not following a healthy diet, then I will help you make a better choice as a whole program depends on healthy diet.
If you improve your diet, then you will develop lean body as well as health will also improve.
Before that, we will learn about metabolism
What is metabolism?
Metabolism is body natural ability to burn and utilize calorie.
You might have seen some people lose weight quickly while some people struggle. It is also found that people with higher metabolism stay lean instead of eating more.
While people with a slow metabolism, gain weight quickly instead of eating low calorie. If you are facing the problem of weight gain, then you are facing metabolism problem.
As I said, metabolism is the body’s ability to burn a calorie.
People with a higher metabolism, burn more calorie, so there is far less deposition of calorie in the form of fat.
While persons with low metabolism are not able to utilize the calorie effectively. These unused calories are stored in the form of fat.
Good Carb Instead Of Bad Carb
So the real concern while eating carbs are to get quality instead of quantity carbs. If you eat healthy carbohydrates, then you will not gain any unhealthy weight, but if you eat bad carbohydrate, then you will become fat.
We cannot neglect intake of carbohydrate as it the primary source of energy. When we consume carbohydrate, it breaks down into simple sugar, which is the main source of energy.
Good Carbohydrate: Good carbohydrate comes from the healthy source that provides a good amount of healthy carbs along with other nutrients like fiber, protein, vitamin and minerals.
So when we eat these carbs, it is breakdown slowly which prevent a sudden increase in sugar level.
With the slow breakdown of carbs keep our mind satisfied and prevent overeating. Thus, there is no deposition of calorie in the form of fat.
To get healthy carbohydrate you need to eat whole grain, cereals, nuts, fruits, vegetables, etc. Choose brown bread instead of white bread. The best way to find good carbs is to know fiber content of foods.
Bad Carbohydrate: Bad carbohydrate is the reason for weight gain as it doesn’t provide any nutrition value.
When we consume these carbs, it easily breaks down into simple sugar, thus making us hungry quickly. We tend to eat more and more carbs that are later stored in the form of the fat cell.
It is also found that these foods provide no nutritional value like a simple sugar, refined bread, cookies, cakes, soda, etc. The reason concern during building six pack abs is, to eliminate bad carbs and to adopt healthy carbs that can be beneficial in suppressing appetite and boosting metabolism.
By switching healthy carbs, you will feel satisfied for longer which can prevent you from eating fast foods
Protein is another most important nutrients that promote muscle growth. During this program, we need to stimulate the body to burn fat and promote muscle growth. By improving protein intake, we will improve the muscle growth.
We need protein in every meal to prevent muscle loss. A right intake of protein can boost muscle growth along with it help in losing the fat.
Also, protein after and before workouts can increase muscle strength and faster growth.
We need protein for breakfast as it is essential for weight loss. A protein rich breakfast curbs our hunger and prevents over-eating. It also boosts metabolism, which improves body efficiency to burn more calorie.
Utilizing protein in the right way can help us to achieve our goal quickly. So it is important to take care of protein intake.
Same as carbohydrate, fat is among the nutrient that is discriminated. We are afraid to eat fat as we think that they make us fat. But the whole thing is wrong.
Same as carbohydrate, there two types of fat.
Good fat and bad fat……
If you eat good fat, then it will help with weight loss. While bad fat like saturated and Trans fat are very harmful.
Good Fat: Monosaturated and Polyunsaturated are the healthiest fat we require for normal cell metabolism. Along with cell metabolism, it helps in the growth of new cell as cell requires fat for its growth and development.
To get healthy fat we need to eat healthy foods like vegetable oil, fish, nuts, etc. So during building six pack abs you must get fat in limited but from healthy sources.
I would recommend you to eat nuts to get fat as they are quite rich in healthy fat along with it contain fiber, protein, and other nutrients that we require.
Bad Fat: The main culprit behind weight gain is bad fat. Along with its quantity over quality is the reason for weight gain.
Today, most of the foods are quite dense in bad fat. These are available in most of the foods like cookies, cakes, pastries, hydrogenated oil, cheese, etc.
We love this food the most and eat more than we need. So there is an increase in deposition of such fat. Due to excess deposition of fat in abdomen region abs becomes invisible. So we need to take care of our fat intake.
It should be healthy and bad fat-free. If you can’t totally cut it down, then limit is intake just for taste, don’t make it a snack. By making small-small changes in eating habit, we can make a change at large extend.
Vitamin and Minerals
While gaining a lean body, we need to boost our metabolism. To boost metabolism, we need to a higher energy level that can stimulate the metabolic function. Among the most important you can consider is Vitamin D.
According to Research, it was found that eating Vitamin D3 decreased the body fat storing capacity. Thus, it reduces the fat storage. It is also possible as intake of Vitamin D3 improved energy level to burn more calorie.
Other nutrients that you require for the higher energy level is iron, folic, acid, manganese, potassium, etc.,…
So the nutrient list is much more. To get the maximum benefits, we need a healthy dose of nutrient from our diet.
It is possible with only healthy eating. It is seen that when we plan to build six pack abs, first we think about eliminating fat, increase protein, minimize carb intake but be forget about vitamin and mineral.
We require them in very low quantity but due to the unhealthy diet, we miss it.
During the goal of achieving abs, we need to focus on healthy eating that will help to meet the vitamin and mineral intake.
You might not miss fiber as it’s most important for your weight loss.
Losing weight is like impossible without fiber. While losing weight, we might go through some tough situation like sugar craving or you can say food craving.
It is unwanted craving that hinders our fitness goal. Our mind craves for such food that makes it feel good. But eating a good amount of fiber can keep our mind feel fuller.
So our mind and body don’t demand extra food. Thus, we can satisfy our hunger with eating low calorie. In this way, you need to opt calorie from the diet. When we get a good carb from food, it is the fiber make it healthy.
When carb and fiber combine they burn slowly and provide energy to the body. If there is a continuous supply of energy, there is no need for the body to demand more food.
What Foods Are Best That Boost Development of Six Pack Abs?
You might be wandering here and there to find the best food to build muscle and lose fat. Many foods can help us while developing six pack abs and also help us to meet every nutrient intake.
Whether it might be protein, fat, fiber, vitamin, mineral or carbs. So get the best food that will double the process of achieving a lean and strong body.
Nuts: Nuts are a good source of nutrients like healthy fat, fiber, protein, vitamin, and minerals. They can be your best companion for snack time. Eating unhealthy can be replaced by eating nuts.
Green Leafy Vegetables and other vegetables: To meet high fiber intake we need to include vegetables in the diet.
It is important to take care of fiber intake as it helps in burning more calorie. Also, eating vegetables helps us to meet our vitamin and mineral intake.
Fruits: Fruits are also a good source of fiber. But during this program, you must minimize it intake as it loaded with sugar. Eating high amounts of sugar loaded fruits can hinder the goal.
Fruits are not harmful to abs; in fact, it provides a good amount of antioxidants that protects us from free radicals. So eat a 2-3 piece of fruits every day.
Whole Grain: Another important food you should not miss. Eat whole grain like wheat, brown rice, oats, etc. They are beneficial in losing extra pound due to its high nutrients content.
Poultry and meat: They are also beneficial as they provide a good amount of protein. You can start your day with a small serving of lean chicken and white egg.
By eating this, you meet the protein intake required for the development of muscle.
What Should Be Avoided?
There is the food we like but are very harmful to health as it leads to obesity. They are designed in such a way that makes us crave for it.
Whenever we eat these foods, our craving increases. So to lose weight we need to skip it.
You can’t burn a calorie you get from single burger or pizza in a single workout session. So it becomes difficult to lose weight quickly. (1)
Tran-Fat: Take a look over the fat you eat. Every fat is not healthy as Omega 3 and Omega 6. You should avoid trans-fast during your plan to lose weight.
Sweetened drinks or sweetened drinks: Drinking sweetened drinks provides a high amount of calorie we utilize. These drinks are responsible for the quick rise in sugar level. These sugars are stored in the form of fat in cells. If you want to avoid this situation, then you should avoid sugar-loaded foods like sports drinks and cola. Also, you should avoid artificial sweeteners as it disturbs metabolism.
Frozen and Processed Foods: You should always skip frozen and processed food.
Avoid Dieting: During a fat loss, we are in the misconception that skipping meal or dieting can help us. But it is the worst way to lose weight.
While losing fat and building muscle on abdominal muscle and our body requires good nourishment.
If you skip a meal, then it will slow down the metabolism.
With a slowdown in metabolism, the body loses its natural ability to burn fat and to develop new cells. So never try to skip any meal. Skipping you meal will slow down the development of six pack abs.
Excess Calorie Dense Foods: If you are eating cakes, pastries, cream, or other such food then you should stop making this mistake.
They are very dense and provide more calorie than we require. We can’t use this calorie in a single workout session. So we need to avoid it, or you should try to quit it when you are in training.
Best Diet Guide For Six Pack Abs
There is many tips and trick to boost energy and metabolism. If your energy level is high, the body will function effectively to utilize more calorie and to build muscle.
Along with it, metabolism plays an important role in burning more calorie as well as fat stored in the body.
People with slow metabolism suffer more fat gain issue. While people with higher metabolism don’t even notice it as they easily lose the excess calorie very soon and easily.
If you are facing the problem of metabolism then its the right time to fix metabolism.
Follow a few rules to get maximum benefits from this program. So I have listed the most important tips that will help you to boost metabolism. Also, it is very effective, and you will get the result soon.
1. Eat Frequently
One of the most important tips you should never miss eating. Don’t ever try to eat larger meal single time. The best way to eat is a division of this meal. Divide your meal in small portion to eat frequently for 5-6 times a day.
One more tip: If you are going to eat frequently then you should eat a healthy combination of food that can provide protein, fiber, fat and other nutrients.
If you follow these steps, then you will keep your metabolism high throughout the day.
Higher the metabolism quicker the weight loss. So never eat large portions of food instead, eat small but frequently. Sometime it’s not possible to eat regularly then you carry supplement as a substitute.
2. Include every nutrient
During weight loss or muscle growth, we need a good amount of nutrients.
Missing any single nutrients can slow down the body process. So it becomes prime importance to take enough amount of nutrients.
Our body requires a good amount of protein for cell growth. During intense training, we can increase protein intake from 1 – 1.5 g protein per kg.
Protein is also responsible for higher metabolism. To get the protein, you can include fish, egg, chicken, turkey, lentils, beans, grain, and cereals. Carbohydrate is another nutrient that is a source of energy. Don’t miss it in your diet.
You should try whole grain bread instead of white bread. Brown rice is a good source of carbs and fiber Fat, Fiber, Vitamin and Minerals.
Don’t miss any single nutrients in the diet.
To meet this nutrient you need to include healthy foods like vegetables, fruits, cereals, grains, egg, chicken, lean meat, and nuts. If you eat this food, then you will not run in a shortage of any nutrient.
3. Eat Slowly
Another most important way you can feel fuller instead of eating a small portion of food is eating slowly.
Whenever we try to lose weight the most problems arises is over-eating. If we start eating slowly, then it is registered in the brain and feel fuller for a longer time. By this, we are simply suppressing appetite to prevent unwanted craving. Never be in a hurry, enjoy your food that has much more priority than other work.
4. Take Supplement
It’s optional… Try to get enough protein from your foods.
If you are not getting enough protein, then you can try Whey protein that will help to meet protein dose. It can be used when you go outside and can’t get food at that time.
We need some food, and then it can be replaced with it. In this way make it optional drink.
To get maximum benefits, you need to drink supplements right after a workout to avoid muscle damage due to high intense workout.
5. Eat Before and After Workout
Plan a small meal 1 hour before workout. Eating carb rich meal will provide you energy throughout the workout.
If you lack energy during the workout, the body will break down protein in the cell to produce energy. So it becomes difficult to maintain lean muscle mass.
So never go empty stomach or miss your meal. Other important tips are to eat protein rich food after a workout. You can carry egg white and nuts at your gym.
After the workout eats these foods within 20 minutes. It will directly boost the growth of lean muscle and prevent muscle usage. For losing weight, we need to workout, but if you have lean muscle than fat loss is faster.
6. Don’t Stress
Another problem we face is stress. Stay away from stress as it can ruin your complete program. If you are stressed out, then you become emotional eaters.
Due to stress, cortisol hormone is produced in the body which increases craving for foods.
We can’t even differentiate healthy and unhealthy foods during a stressful situation. We tend to eat food loaded with calories.
Eating calories rich food make us feel happy, so we can’t stop eating it. The best way to avoid this overeating problem is to avoid stress.
- Start your day with Healthy breakfast.
- Eat 5-6 times
- If you miss your meal, then you can carry whey supplement.
- Include every nutrient.
- Don’t be afraid of fat it is good.
- Depend on quality, not quantity.
- Avoid alcoholic drink as they are dense in calorie and disturb the metabolism.
- Include Fiber and Protein in every serving.
- Eat fish no more than 3 times per week.
- Exercise Tips For Six Pack Abs
Top Training Mistakes
While training for Six Pack Abs, we need to take more care about training, so that we can get a quick result. If you wish to build Six Pack Abs Quickly, you must follow a healthy diet that is crucial.
Along with it, there are some common training mistakes that we usually make. It is common to everyone, so avoid these mistakes and build strong Abs within less time.
1. Not Working Whole Abs Muscle: One the biggest problem you might not have noticed that you concentrate on few exercise like basic crunch, leg lift, some other exercise that works only on upper and lowers Abs muscles.
Instead of working hard on Abs muscle you notice that there is a slow loss of fat under oblique muscles. It makes hard for us to achieve our goal quickly.
If you are planning to build Abs muscle you need to work on whole abs instead of just working on Upper and Lower Abs. You can combine varieties of exercise to get maximum benefits.
2. Not Performing Properly: Another significant problem arises its form. If you are working on your Abs, you must remember that you must use your Abs muscle to do the workout.
If you make hurry and perform the exercise, there are more possibilities that you will work on other few muscles rather than whole Abs muscle. To work properly on Abs muscle, you need to focus on Abs muscle.
While lifting up during performing crunch, you need to contract the Abs muscle to feel burn under the core muscles.
If you don’t work properly on Abs muscle, there is more chance that you will increase pressure on neck or back muscles, which can increase the risk of injury. So there will be a delay in building Abs muscles.
Tip to Remember: When you perform crunches, use your core strength to lift.
3. Only Abs Crunches: There are many concepts that you can develop Abs only by doing hundreds of crunches. But it is totally wrong.
Building Ripped Abs without losing extra fat deposited is next to impossible. If you plan to build hard core quickly, then you should not depend only on crunches.
Crunches are Abs strengthening exercise that stimulates the growth of muscle over Abs while cardio exercise helps to burn fat.
So don’t depend only on crunches, include cardio exercise like skipping, swimming, cycling, running, etc.
4. No Rest: One of the most important thing we require to build Abs is rest. As a regular muscle, core muscles also need rest to recover properly.
Without recovery, there is a risk of injury, and also, muscle growth will be slow Never over-train your Abs muscle.
You should work 3 times a week, i.e. Monday- Upper Abs, Wednesday- Lower Abs and Saturday- Oblique Abs Muscles.
By doing this, every muscle gets enough time to recover fully and also it will develop stronger muscles.
To boost your metabolism and stimulate Afterburn Effect you need cardio in your routine. With better cardio routine and right intensity, you will improve your fat burning capacity for quick fat loss stored below your Abs muscle.
Without including cardio, it is hard to lose fat. With the slow fat loss, it takes the time to build Abs.
Some of the best cardio exercises that you can include are cycling, swimming, skipping and running. Include high-intensity short interval for AfterBurn Effect.
Don’t miss Intensity
Along with cardio and other exercises you need Intensity.
Intensity is most important to increase the fat burning process. To burn more calorie, you need the AfterBurn Effect. AfterBurn is the process in which body burn calorie continuous for 24 hours without extra effort.
To achieve it you need High-Intensity Workout, which lasts for 10-20 minutes. You can try 4 minutes Tabata or 20 Minutes HIIT.
At the beginning start with 4 minutes, later increase the time as fitness level improves. For this you don’t need any expensive machine, you just need a few minutes.
Choose any bodyweight exercises you like and do exercise for 20 seconds at high intensity and rest for 10 seconds. Continue this pattern for 4-20 minutes.
Workout Sample That you can modify and use. I have included Push-ups, Jumping Squat, Skipping and Mountain Climber.
- 20 sec- Skipping
- 10 sec- Rest
- 20 sec – Mountain Climber
- 10 Sec – Rest
- 20 sec – Push-ups
- 10 sec – Rest
- 20 sec- Jumping Squat
- 10 sec – Rest
- 20 sec- Skipping
- 10 sec- Rest
- 20 sec – Mountain Climber
- 10 Sec – Rest
- 20 sec – Push-ups
- 10 sec – Rest
- 20 sec- Jumping Squat
- 10 sec – Rest
The most important thing you should always remember that your body needs enough sleep to recover properly.
Without proper recovery there is a risk of injury along with it there is slow development of muscles over Abs. So there will slow development of Abs, and it is the reason for the delay.
As per the study, it is found that we require at least 7-8 hours deep and quality sleep. So whenever you are missing your sleep, mind over it. It may be your biggest mistake that may ruin your long months of struggle.
Top Exercises To Build Six Pack Abs
Exercise are the best way to burn more calorie quickly along with it also strengthen the muscles. To work properly, we need to work on each and every muscle.
By working on each and every muscle, we accelerate the muscle growth. So every muscles breakdown after exercises and grow into bigger and stronger muscles as it recovers. So make a healthy workout routine with enough rest period or recovery period.
Abs workout forms the major part of many people’s exercise routine. Some people make use of various ab machines to get lean and defined abs muscles.
Many exercises can work on your abdominal muscles. Doing the right abdominal workout can build a powerful core that is important to safeguard your spine.
To acquire the good shape, it is imperative to have tight and toned ab muscles. To achieve an excellent mid section, you need to improve your muscle tone with the best abs exercises.
Here are some of the best ab exercises that can give you killer abs:
Six Pack Abs Exercise 1: The Bicycle Crunch
This exercise can give a hard hit to your abdominals. It makes use of resistance and weight of your body. It engages your external and internal obliques and rectus abdominis.
- To do this exercise first, you need to rest flat on the floor. Then hold your head gently and raise your knees off the floor at a 45-degree angle.
- Then slowly pedal your legs and with the help of your opposite knees touch your elbows while you pull your knee upwards.
- Breathe continuously while performing this exercise. Do not use your hands while keeping your shoulders elevated.
Six Pack Abs Exercise 2: Ab Wheel Roll-outs
This is the best exercise if you are aiming for washboard abs.
But it is not easy to be performed by someone who does not has a strong lower back. Get used to the exercise first and see if persistent lower back issues remain.
- To perform you need to get down on a mat and get hold of the wheel and slightly extend your elbows.
- Let the wheel roll till the point you are comfortable and then draw it back. Stretch your upper body fully till you feel the burn in your core.
- Try to perform ten repetitions. It is important to perform slow repetitions to achieve the desired effect.
There are many advanced variations of this exercise. In this particular exercise, you place your knees on the ground mat and keep them fixed in that position.
The ab roller works at developing your abdominal muscles. It offers an excellent exercise to your chest and arms.
To perform workout on ab roller get hold of the bars of the ab roller in your hands. Then rock forward while contracting your abs and do one to three sets of twelve to sixteen repetitions.
Concentrate on your abs and go slow to reduce the momentum. The ab roller offers a great arm and neck support which is beneficial for those who experience strain in their neck while performing regular sit-ups and crunches.
Six Pack Abs Exercise 3: Flutter Kicks
This workout entirely focuses on your abdominal as well as back muscles.
- To do this workout, you need to keep your legs straight on the floor. Lie on a floor or a gym bench with your back facing the ceiling.
- Lift your legs while making sure your lower back is supported well on the ground at a distance of about 8-12 inches.
- Raising one leg up approximately 18-20 inches, lower the other leg. Do the same alternately for each leg.
- Perform three sets of 15-20 repetitions of this exercise to stimulate your upper and middle abs.
Squeezing the glutes and hamstring muscles while performing the kicks helps. Bring your hamstrings in line with the glute muscles.
Advanced gymmers can use ankle weights to add more resistance to the core.
Six Pack Abs Exercise 4: Clothespins
This exercise makes use of the whole body while offering a core exercise to your abdominal muscles. Attempt this exercise only if you are in a proper ab workout rhythm with proper form.
- To do this exercise, you need to lay down on the floor and keep your legs straight.
- Then raise your legs as you contract your ab muscles to a 45-degree angle. Hold this posture and reach your shins. Then come back to your initial position.
The longer you can hold this static hold position, the more sturdy and robust your core will become.
Six Pack Abs Exercise 5: Exercise Ball Crunch
An exercise ball is one of the best tools to increase the strength of your abs. It is more beneficial than that of regular floor crunches since it involves more of your abs than your legs.
The exercise ball demands a lot of stability from your side and as such, the stabilizer muscles are strengthened with a Swiss ball.
- To do this exercise, you need to lie back on the exercise ball and locate your hands at the back of your ears.
- Then move your shoulders up and release your back after taking a pause. Look up to prevent straining your neck.
Avoid any undue motion in the rest of your body. Only your abdominal muscles should be moving. The neck should stay stable. Many people swing their necks too much while performing reps, leading to unnecessary neck strain.
According to a study done at Loma Linda University, the Swiss ball crunches works out the muscles 50% more than regular crunches, the reason being more availability of a range of motion in the former.
Start by placing your upper back on the exercise ball, and gradually use your lower back to rest your body on the ball. The latter works out your abdominal muscles in a more intense manner.
Six Pack Abs Exercise 6: Torso Track
This machine targets your lower, middle and upper abdominal muscles as well as tones your back, arm, shoulder and oblique muscles.
It is a high impact workout to focus on the whole abdominal sheath at once.
- To perform you require to hold this machine and pull your abs in. Then exhale and move in a forward direction as comfortably as possible.
- You require contracting your abs to bring your body backward. With the help of tension chords, you can add pressure for more resistance to the abdominal muscles.
Six Pack Abs Exercise 7: Plank On Elbows
This isometric hold exercise can build endurance in your abdominal as well as stabilizer and back muscles. It is a great exercise to build strength for performing pushups which need core strength.
- For this, you require to rest your palms and forearms on the floor. Then rest your elbows and push your body off the floor while raising on your toes.
- Your back should be kept flat. Then contract your abdominals while bending your pelvis to stop your back from bulging.
- Hold this posture for twenty to sixty seconds and then repeat for three to five repetitions.
Plank exercises are the best core strengthening exercises. They improve your lower back stability, abdominal strength, body flexibility, breathing ability and performance in sports. A strong core improves your overall health too. It can boost the endurance of your stomach and back muscles.
Moreover, it does not need any equipment. All you need to do is lie with your palms resting on the floor and shoulders aligned above your elbows.
Keep your legs straight right at the back of your thighs, ankles and knees touching. Lift your body putting the entire weight on your toes and forearms.
Your neck, spine and head should form a straight line. Hold this posture for about twenty seconds and then slowly increase your time. Release the position and repeat.
To perform planks with proper form, remember these points:
- Position your elbows directly beneath the shoulders, such that they are in a straight line. Do not focus too much weight on your arms. All the pressure must be on your core, for stimulating proper muscle activation.
- Maintain a constant spine length throughout your body.
- Space out your legs at a width slightly lesser than shoulder width.
- Maintain proper posture in the body. Try to keep a parallel angle to the floor.
- Do not hold your breath while doing the reps. Breathing in counts of four to six is a good idea. Try to follow a constant breathing rhythm for better effects of planks.
Once you are used to planks for two weeks or so, try adding weights on your upper back. Some more variations of planks are as follows:
Six Pack Abs Exercise #9: Plank walkouts: You have to walk forward in the plank position. This exercise includes a combination of static hold and the dynamic movement position, thereby putting more stress on the core activation.
Six Pack Abs Exercise 8: Plank twist
Pivot and hold stable one forearm and raise the other arm in the upward direction. In this exercise, you will focus on the oblique contraction.
Do the same alternately for the recommended number of repetitions. (Plank Twist)
Six Pack Abs Exercise 9: Plank up downs
Beginning with the plank position, raise one arm at a time to come to the push-up position. Do 10-12 reps.
Six Pack Abs Exercise 10: Long Arm Crunch
Long arm crunch is an effective ab workout which is almost similar to the traditional floor crunch but involves straightening of your arms at the back of your head.
It is a challenging and tough exercise than that of normal floor crunch. It focuses on your upper abdominal muscles.
- To perform this exercise first, you need to lie down on a mat and stretch your hands over your head. Then contract your abdominals and raise your shoulders off the floor.
- Get back to your initial position and repeat the exercise for one to three sets of twelve to sixteen repetitions.
- To add more intensity to this workout, you can hold a light dumbbell.
Six Pack Abs Exercise 11: Jackknife
This exercise is same as the simple crunch but in the simple crunch the upper body makes movement whereas lower body does not move.
The jackknife involves the movement of the hole body. It works on your ab muscles and arm and leg muscles too.
- To begin this exercise, you need to stretch your body on the floor and extend your arms above your head.
- Then the legs and arms must be lifted simultaneously such that your fingertips reach your toes.
- You need to contract your ab muscles initially and then relax them to come back to your starting position.
Six Pack Abs Exercise 12: Captains Chair Exercise
This exercise uses equipment that works on the obliques and rectus abdominis. It helps to maintain the fitness of your upper body.
- To perform this exercise, you need to grip the handholds to keep your upper body stabilized.
- Then move your back against the pad while contracting your abs and raising your legs up.
- Then bend your knees towards your chest and get back to your original position. Repeat this exercise for one or three sets of twelve to sixteen repetitions.
Six Pack Abs Exercise 13: Reverse Crunch
Reverse crunch is a great exercise for your lower abs.
- To perform this exercise you need to lie down and bend your knees while placing your hands close to your hips. Then stretch your arms and rest your head and back on the floor.
- Raise your legs such that they make a 90 degree angle to the ground. You can choose to cross your ankles or keep them together. Then exhale and bring your knees towards your chest while clenching your abdominals.
- Do not contract your hips since it is an abdominal exercise. Do not make a fast movement and your knees need not fully touch your chest.
- Perform ten to fifteen repetitions initially then you can increase it according to your comfort level. You can try using ankle weights in order to increase the intensity of this exercise.
Six Pack Abs Exercise 14: Russian Twist
This classic exercise targets all your core muscles that include your lower back, hip flexors, obliques, and abs.
- To perform Russian twist, you need to lie down.
- Lean back such that your torso and thighs should make a 90 degree angle. Your arms should be extended to make a 90 degree angle with your torso and your hands tightly gripped.
- Keep your arms and back straight and with the help of your arms make a semi-circle. Then move from left to right and right to left as you flex your abdominals without affecting the motion.
- Do this exercise for about sixty seconds and then you can increase the repetitions once you get comfortable. Make sure your form is correct throughout the exercise, or else you will be hurting your back.
Six Pack Abs Exercise 15: Windshield Wipers
This exercise targets your oblique muscles, transverse and rectus abdominis. The rotational core strength needed for your body will come through this exercise. To perform this exercise:
- Lie on the back and raise your legs such that they are perpendicular to the floor.
- Put your arms to the sides for support. One by one, start rotating your legs to the sides, stopping just till they are inches above the floor.
- Do 12-15 repetitions and once you get used to this variation, start bringing your arms closer to the torso for more difficulty.
This exercise works the upper back as well and gives you tremendous stability and core strength. The advanced variation of this exercise is the handing windshield wipers, wherein your hang by a rod, and start raising your legs till your torso is at a right angle to the floor. Rotate the legs from one side to the other.
Six Pack Abs Exercise 16: Swiss ball leg lifts
- Position your body on the ground and keep your legs shoulder width apart.
- Grab a Swiss ball with your ankles and gradually raise your legs upwards till they form approximately 30 to 40 degrees angle to the floor.
- Bring them back to the initial position and repeat for the recommended number of times.
This workout helps bring great strength and endurance to your core.
Six Pack Abs Exercise 17: Ab Pulse ups
- Lying flat on the ground, lift the legs upwards slowly till they are perpendicular to the bench.
- Position yourself in this stationary position and start lifting your upper body to perform crunches in a fast manner. Make sure the crunches are controlled though and the neck is not moving.
- You can hold dumbbells between your legs so that the intensity is accentuated.
Six Pack Abs Exercise 18: Ab V hold
- Lie flat on the floor and position your arms on both sides for support.
- Lift both the legs simultaneously and make an angle of 45 degrees to the floor. Assume this V position for a second or two.
- Do not bend your knees; keep the legs as straight as possible.
- Sustain this stable hold position for maximum 2 minutes and feel the intensity on your core. Maintain a constant rhythmic breathing pattern, inhaling and exhaling for 8 counts is recommended.
You can do V-pulse ups too in this position after you are done with the static hold variation.
So know you know much more to get started. So enjoy it.