Abdominal Exercises to Create a Six Pack
Most people think of sit-ups and crunches when they think about abdominal exercises. However, if you really want to create a six pack, you need to use multiple exercises that engage the core. If you’re looking for hardcore exercises that will really sculpt your abs, start adding these exercises to your workout.
Leg Raises with a Medicine Ball
Adding a medicine ball to regular leg raises adds extra resistance, increasing the work that your abdominal muscles have to do. To perform this exercise, start by lying flat on your back on a mat or on the floor with the legs extended. Place a medicine ball between the ankles and grip using the ankles. Place hands under the butt to give your hips a bit of elevation. Slowly raise the legs straight up while keeping the knees straight until you create an angle of over 45 degrees. Lower the legs until your medicine ball is an inch from the ground. Repeat 10 times. As your muscles get stronger, increase the reps to continue sculpting your six pack.
Squat to Press Exercises
This exercise doesn’t focus specifically on the abdominal muscles, but it’s a great exercise for creating a six pack because it involves keeping your core steady. Start in a squat using dumbbells in each hand. Lower your body into a squat and hold for a couple seconds. Then, press up with your legs and as you rise from the squat press your arms up, pressing the dumbbells above your head. You’ll engage your core while also engaging your legs, glutes, shoulders and arms. Not only does it strengthen your core, but the increased calorie burn from using multiple muscle sets will help you achieve that six pack.
Bicycle exercises don’t just work the abdominal muscles. This exercise also helps you work on your oblique muscles. To perform this exercise, start by lying on the floor on your back. Place the hands behind the head and then lift the head from the ground. Lift the legs, extend one leg and bend the other legs. Kick the legs back and forth just as if you were pedaling a bicycle. Touch the opposite knee with your elbow when it comes up towards your body. Do 50 reps, 25 for each leg. You’ll blast fat and strengthen those abdominal muscles for flat abs and a defined six pack.
A basic plank is one of the best abdominal exercises that engages all the muscles in your core. Not only will you being using the abdominal muscles, but you’ll be using the back muscles and other core stabilizing muscles. Start by lying face down on the floor or a mat. Push your body up until you are on the tip of your toes and your forearms. Keep the back straight and tense your abdominal muscles, but muscles and back muscles to form a straight line with your body. Start by holding it 10-20 seconds. As you improve your muscles, start doing for 1-2 minutes to strengthen your abdominal muscles.
Hanging Knee Raises
This exercise isn’t for beginners, but if you’re working hard for washboard abs, this exercise will really make your abdominal muscles burn. It specifically works on the lower abdominal muscles, which is one of the toughest areas to work. Start by holding on to a chin up bar with an over-hand grip. Let the body hang down and keep the feet together. Using your abdominal muscles, pull the knees up to the chest, making sure your legs stay together. Hold the knees as high as possible for a couple seconds. Slowly lower the feet back down to the start position. Do as many reps as you can in good form.
Troy van spanje is a Personal Trainer and Fat loss Expert.