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.<\/p>\n
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- Lie on the floor and extend your arms and legs.<\/li>\n
- Make sure your limbs are straight and raise them to about a 35 to a\u00a045-degree angle from the floor.<\/li>\n
- 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.<\/li>\n
- Hold the jackknife position for three seconds. Afterward, slowly lower your limbs back to the starting position.<\/li>\n
- Do three sets of 12 to 15 reps.<\/li>\n<\/ul>\n
2. Bicycle Crunch<\/span><\/h3>\n
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.<\/p>\n
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- Sit on the floor with your feet tucked in front of you. Place your hands behind your head.<\/li>\n
- Raise your legs while keeping them bent. Your knees should be facing the ceiling.<\/li>\n
- Raise your torso to about a 35-degree angle from the floor.<\/li>\n
- Mimicking a pedaling motion, stretch your right leg as you try to touch your left knee with your right elbow<\/li>\n
- Do the same with your other leg. This counts as one rep.<\/li>\n
- Do three sets of 12 to 15 reps.<\/li>\n<\/ul>\n
3. Forearm Plank<\/span><\/h3>\n
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.<\/p>\n
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- Assume a pushup position but use your forearms, not your hands, to support your weight.<\/li>\n
- Hold this position for 30 to 60 seconds.<\/li>\n
- Make sure to keep your body straight with your head, hips and feet aligned. Keep it tight at that position.<\/li>\n
- Keep your core muscles, meaning your abs and your lower back, engaged the whole time.<\/li>\n<\/ul>\n
4. Alternating Heel Touch<\/span><\/h3>\n
Despite being easy to execute, this exercise is a great way to work your oblique ab muscles.<\/p>\n
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- Lie down with your feet on the floor and your knees bent.<\/li>\n
- Lift your torso and swing few inches to the right then try to touch your right heel with your right hand.<\/li>\n
- Repeat the same move with the other side. This counts as one rep.<\/li>\n
- Do three sets of as many reps as you can.<\/li>\n<\/ul>\n
\u00a05. C-Curve Weighted Pass<\/span><\/h3>\n
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