6-pack exercises are probably one of the most searched fitness-related entries on the Internet. Male or female, young or old, almost everybody wants to get washboard abs. If you want to build a solid set of abs, then you need an equally solid 6-pack workout program. Here are seven of the best ab exercises to help you build the body you’ve always dreamed of.
6-Pack Exercises You Should Definitely Be Doing
1. Jackknife Sit-Up
Jackknife sit-ups are great 6-pack exercises to strengthen your lower abs. It’s a challenging workout, but the basics are fairly easy to master.
- Lie on the floor and extend your arms and legs.
- Make sure your limbs are straight and raise them to about a 35 to a 45-degree angle from the floor.
- Your goal is to touch your feet while your legs are in the air. Your form should be similar to a jackknife, hence the name.
- Hold the jackknife position for three seconds. Afterward, slowly lower your limbs back to the starting position.
- Do three sets of 12 to 15 reps.
2. Bicycle Crunch
The bicycle crunch is a great exercise that works all your ab muscles. Your upper, lower, and oblique ab muscles will be targeted while doing these 6-pack exercises.
- Sit on the floor with your feet tucked in front of you. Place your hands behind your head.
- Raise your legs while keeping them bent. Your knees should be facing the ceiling.
- Raise your torso to about a 35-degree angle from the floor.
- Mimicking a pedaling motion, stretch your right leg as you try to touch your left knee with your right elbow
- Do the same with your other leg. This counts as one rep.
- Do three sets of 12 to 15 reps.
3. Forearm Plank
The forearm plank has quickly gained popularity as one of the best 6-pack exercises. In fact, once the plank becomes too easy for you, you can turn it up a notch with some plank variations.
- Assume a pushup position but use your forearms, not your hands, to support your weight.
- Hold this position for 30 to 60 seconds.
- Make sure to keep your body straight with your head, hips and feet aligned. Keep it tight at that position.
- Keep your core muscles, meaning your abs and your lower back, engaged the whole time.
4. Alternating Heel Touch
Despite being easy to execute, this exercise is a great way to work your oblique ab muscles.
- Lie down with your feet on the floor and your knees bent.
- Lift your torso and swing few inches to the right then try to touch your right heel with your right hand.
- Repeat the same move with the other side. This counts as one rep.
- Do three sets of as many reps as you can.
5. C-Curve Weighted Pass
The c-curve weighted pass is a great ab exercise that strengthens your core. Remember to contract your ab muscles throughout the workout for maximum efficiency.
- Sit with your butt and feet on the floor. Your knees should be bent.
- Hold a dumbbell in front of you with both hands. Lower your torso a bit to form a curve with your spine. This will be your starting position.
- Slowly bring the weight down to your left side. With your arms extended, rotate to the left as your reach back to touch the floor with your dumbbell.
- Slowly go back to the starting position and proceed to do the same movement with your other arm. This counts as one rep.
- Do three sets of 12 to 15 reps.
6. Hanging Leg Raise
The hanging leg raise should be performed slowly if you want to get maximum results. This is one of the more advanced 6-pack exercises on the list. Just remember to perform this exercise steadily. Do not lift your legs hastily or use the momentum to swing your legs up.
- Hang from a chin-up bar.
- Raise your legs until they form a 90-degree angle.
- Slowly lower your legs. This counts as one rep.
- Keep your core tight as you do this exercise.
- Do three sets of 12 to 15 reps.
7. Flutter Kicks
This is a great exercise that targets your lower ab muscles and thighs. Flutter kicks are an alternative to the hanging leg raise if you haven’t mastered it yet.
- Lie on the floor with your feet extended and your hands at your sides.
- Raise both legs at an angle. This is your starting position.
- Slowly raise your left leg a little higher than the right.
- Alternate legs as if you are fluttering or flapping your feet.
- A set of alternate flutters count as one rep. Do three sets of 12 to 15 reps.
Check out this 5-minute ab workout you can do at home in this video by V Shred:
Incorporate these 6-pack exercises into your workout routine for a tighter stomach with bulging abs. In addition to doing these ab workouts, you should do some cardiovascular training to lower your body fat. This’ll lessen the amount of blubber blocking the ab muscles you’ve sculpted. Get off your butt, put on your trainers, and start doing these exercises for a healthier, sexier you!
Looking for an in-depth theory of getting hardcore shredded abs? We’ve compiled a whole list of workouts and exercises you can do to make your abs leaner and stronger, and then we put it all in an easy-to-use, easy-to-read program just for you. Click here to check out our “Six Pack Shred” program!
What are your favorite 6-pack exercises? Post them in the comments section below!