Looking for the best 6 pack workout plan to get the perfect abs faster? Every winter season, most of us gym goers tend to bulk up and then cut once spring rolls around. By the time summer hits, we’re prepared to do physique or bodybuilding shows, go to the beach, and/or simply – show off. After all, who doesn’t want a tapered waist that shows brick-hard six or even eight-pack abs? Find out how to get a 6 pack fast with this free abs exercise workout!
Building a Strong Core: Get a 6 Pack Faster
1. Straight-Arm Crunch | Upper Abs
Lie down with your knees up and put your arms straight up. Reach your arms towards the sky while crunching up and down. Do 3-4 sets of 20 reps of this exercise. You can also add weights to your hands while doing a straight-arm crunch.
Tip: Don’t let your shoulders rest on the ground to keep the tension going.
2. Reverse Crunch | Lower Abs
Lie with your bent knees raised up until they align with your hips while your arms are lying on the side. Roll your knees towards your chest until your butt is raised off the ground. Add weights in between your feet to make this exercise a little harder. Do 3-4 sets of 15 reps for this exercise.
Tip: Don’t let your knees move past the alignment with your hips to avoid creating momentum. This will also target your hip flexor instead of your abdominal muscles.
3. Heel Tap | Serratus
Lie down with bent knees and feet apart and 6-8 inches away from your fingers. Rotate your shoulders as you crunch down to one side until your fingers tap your heel, and then to another. Make sure your shoulders are raised while doing the exercise.
Tip: Crunch the entire time while rotating your shoulders from one side to the other.
4. Floor Wiper | Obliques
Lie on your back with your legs raised above your hips and arms spread out on your side. Slowly drop your legs to your left side and then your right. Don’t let your feet touch the ground. Do 4 sets of 20 reps for this oblique exercise. To make it a little more difficult, you can put a light yoga ball in between your feet.
Tip: Only use your arms to stabilize your body while doing this abs exercise.
5. Squats | Abs and Obliques
While standing, bring your butt down while bending your knees, but make sure your knees don’t pass your toes. Do this exercise for 3-4 sets of 15 reps. You can also do barbell squats by adding weights with a barbell resting on your traps.
Tip: As the volume or intensity increases for your squats, this will directly place an effect on our abdominals.
6. Deadlift | Rectus Abdominus and Obliques
Grip the barbell at shoulders-width apart while in a squat position. Lift the barbell to your hips while keeping your stance straight. Next, bring the barbell back down as if you’re sitting down. Do this exercise for 3-4 sets of 15 reps.
7. Overhead Press | Abs
Stand under a raised barbell and grip it with your hands (and foot stand) shoulders-width apart. Take the barbell off the stance and grip it close to your chest. Next, push the barbell upwards while sticking out your chest and tightening your abs. Bring it back down and do 3-4 reps of 12 sets of this exercise.
Tip: A standing overhead press requires the most stability from your core, but you can also do this exercise while sitting down.
Watch this abs workout video on our youtube channel V Shred for a demonstration for this 6 pack workout!
Our core isn’t just our abs. It also includes our obliques and our lower back. As we increase the volume or intensity of a compound exercise, our abdominals (given that form is right) are being taxed heavily. Want to build a strong core and a sexy set of abs? Make sure to include exercises that target the entire body. Performing crunches, leg raises, and planks will only take you so far. Indeed, they’re great accessory exercises. But the biggest bang for your buck lies within these compound lifts. Train smart!
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!
Do you have your own 6 pack abs program? What do you think is the best workout routine for abs? Share your thoughts and experience in the comments section below!
Editor’s Note – This post was originally published on December 7, 2016, and has been updated for quality and relevancy.