5 Top Abs Exercises for a Six-pack

Introduction

Six-pack abs aren’t as challenging to get as you might think. It’s all about dedication and the right exercises. You can start working towards a six-pack if you’re willing to invest the time. You can do many exercises, but here are 5 of the best ab exercises out there.

1. The Plank

The plank, also known as the “core plank” is a fantastic way to work your core muscles without needing any equipment. You can do this exercise anywhere, which will tone and define your abs, making them much more limited.

How to do a plank

• Lie face down on the floor with your hands under the shoulders and knees slightly bent, toes tucked under for support if needed. Make sure you are straight from head to toe with no sagging or bending of the hips or back!
• Hold for as long as possible without compromising form (keep back flat, don’t let hips sag) or taking breaks! A good goal is to hold it for at least 60-90 seconds before taking 10 seconds rest before trying again!

2. Leg Raises

The benefit of this exercise is that it targets the lower abs and if done correctly, can provide a decent lactic acid burn.

How to do Leg Raises

• Lie on your back with your arms by your sides and knees bent at 90 degrees in a tabletop position (your hips should be parallel with the floor).
• Lift both legs off the floor until they are in line with your torso, keeping them straight throughout their entire range of motion.
• Lower them back down to complete one rep; repeat for the desired number of repetitions

3. Side Plank

How to do a Side Plank

• Place your left forearm on the floor and rest your body weight outside your left foot. Stack up one foot at a time until you support yourself with your right arm while keeping the core engaged and hips level (this is called an L-hold). Hold for 30 seconds, then switch sides. Repeat three times on each side for a total of six repetitions per set.
• Target Muscle Groups: Rectus abdominis, external oblique muscles, internal oblique muscles and transverse abdominis
• Progression: The progression from this exercise is to roll down into a full plank position with both forearms on the floor and feet firmly planted on the ground in front of you.

4. Exercise Ball Crunch

How to the Exercise Ball Crunch

• Lie on your back and place your feet on the exercise ball.
• Raise your hips off the floor so that only your shoulders and upper back are touching the floor.
• Next, cross your arms over your chest or hold onto a towel for support.
• Slowly lower yourself by bending at the waist until you feel a gentle stretch in the abdominals.
• Then push yourself back up into starting position by squeezing those abs.

Repeat this movement 15 times for three sets per side (5 times total) with minimal rest between sets. Rest for 30 seconds before repeating if needed!

5. Crunches

Crunches are a staple of any ab workout. They work the upper and lower abs, as well as obliques, and can be done with a medicine ball or in front of a stability ball for added resistance.

What you’ll need: A mat or towel to lie on (optional)

How to do a crunch

• Lie flat on your back with your knees bent and feet flat on the floor. Place hands behind your head with elbows out wide.
• Lift your shoulders off the floor as you curl toward your chest until only your upper back makes contact with the ground, then slowly lower down again.
• Repeat 20 times for 1 set of 20 reps total per day.

Please keep in mind. Doing too many crunches at once can injure your back! If you’re feeling pain while doing these exercises, stop immediately!

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Conclusion

The five exercises we have prescribed here will go a long way towards helping you get six-pack abs. If you follow the advice in this article and combine it with a proper diet, your training should soon start to pay off! Let us know if you have any questions or comments on what else can be done to improve results.