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Quick & Simple Guide about Best Six pack Exercises for a Strong Core

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BEST SIX PACK EXERCISES 


six pack exercises for strong core

 

Six pack exercises are also known as Rectus Abdominus Muscle or abdominals or abs, is a pair of muscles, running on the walls of the stomach, from each of the sides.

First of all, we should understand that there are separate exercises for each upper abs, middle abs & lower abs.

Therefore it’s very important to target them separately.

 

Advantages of Having Strong & Visible Six Pack Abs

  • It helps to improve your Posture.
  • Provide Stability to the Back, which lower the Risk of Back Injury.
  • Reduce the Risk of Heart Disease.
  • Increase your Efficiency and endurance level.
  • Faster your Metabolism Rate.
  • Increase the blood Flow in body, due to lower fat percentage.
  • Reduce the Risk of Obesity for the Future.

 

BEST SIX PACK EXERCISES FOR UPPER ABS 


 

There are many exercises for upper abs, most important of them are listed  are the best exercises to get a six pack, as shown below:

 

WIDE LEG CROSS SIT UPS 


 

six pack exercises wide leg cross sit ups

 

Reps : 20 ( Right ) , 20 ( Left )

 

  • Lie on the ground flat, with legs spread out.
  • Now contract your core tight, raise your torso & touch your left foot with your right hand.
  • Let’s return to the bottom, stretch your arms slowly, over your head and stretch out your core, then crunch up and touch the ground with your feet immediately.
  • Repeat the process by touching left hand with right foot.

 

CABLE CRUNCHES 


six pack exercises cable crunches

 

Reps –  10 to 12 / set

 

  • Attach a rod or a rope, to the top of the pulley station.
  • Grab the rope, stretch your body to the ground, during concentric motion, contracting your abs structure, on to your knees, keep your back straight, inhale during the pull.
  • Now slowly move upwards, during the eccentric form of motion, i.e keep your chest tight & back straight.
  • Now repeat the motion, squeeze your abs, at least for 2 seconds in the concentric phase, at the bottom of the motion.

 

AB SPRINTER


 

six pack exercises ab sprinter

 

Reps – 20 ( Right ) , 20 ( Left )

 

  • Lie on the ground in a flat position.
  • Contract your core, raise your torso, with right arm, left leg, knees & elbow.
  • Repeat the motion on the opposite side & vice versa.

 

TRX BODY SAWS 


 

six pack exercises trx body saws

 

Duration – 1 minute

 

  • Start with a plank position, by putting your feets on TRX straps, extend your elbows, in front of your chest.
  • Now contract your abs, slowly pull your body forward, by making an angle of 90 degrees with your biceps.
  • Hold your position for 10 seconds, then back to the previous position, maintain a tight core.
  • Remember, don’t let your lower back bent a little bit.

 

SWISS BALL WEIGHTED CRUNCHES


 

six pack exercises swiss ball weighted crunches

 

Duration – 1 minute

 

  • Lie with a support of lower middle back on the swiss ball, keep your hands behind your neck.
  • Slowly extend your back backward, beyond 180 degrees, then crunch upwards by squeezing for abs, for at least 1 second.
  • Repeat the motion very slowly, feel the pain on to the abs, by contracting it as hard as you can.

 

OVERHEAD DECLINE WEIGHTED SIT UPS 


 

six pack exercises overhead decline weighted situps

 

Reps – 10 to 12 / set

 

  • Lie on a decline bench, hold dumbells or a medicine ball, as per your wish.
  • Rise upward by contracting your abs as hard as you can, by holding a dumbells or medicine ball, in your hand.
  • Slowly return to the bottom, by extending your upper back, by fully extending your abs.

 

AB WHEEL ROLL OUTS


 

six pack exercises ab wheel roll outs

 

Reps – 10 to 12 / set

 

  • Sit on your knees, hold the ab roller, in front of your torso.
  • Slowly push the roller forward, by fully extending your back & abs.
  • Don’t let your body touches the ground, extend for 1 second
  • Again come back to the original position.
  • TABLE TOP CRUNCH


 

six pack exercises table top crunch

 

Duration – 1 minute

 

  • Lie straight flat with your hands on your side
  • Raise your knees, upward in a 90-degree position, with your stomach
  • Hold that position for 5 sec, squeeze your upper abs, as much as you can.
  • Slowly return to your ground.

 

TOE TOUCH CRUNCH 


 

six pack exercises toe touch crunch

 

Reps – 10 to 12 / set

 

  • Lie flat on to the ground.
  • Raise your legs upward, by making 90 degrees with the stomach.
  • Slowly extend your both hands, parallel to your legs, touch your toes.
  • Hold the squeeze on the top,  then come back to the floor.

 

FLOATING BOSU CRUNCHES


 

six pack exercises floating bosu crunches

 

Reps – 10 to 12 / set

 

  • Balance your lower middle back, at the center of the Bosu ball, with your legs at the top position.
  • Raise your arms overhead, contract your upper abs.
  • Maintain a straight line, with the help of your abs, don’t touch the ground throughout the motion.
  • Repeat the motion again.

 

BEST SIX PACK EXERCISES FOR MIDDLE ABS


 

There are many exercises  for a six pack, especially for  lower abs, important of them are listed below:

 

INCLINE LEG RAISES


 

six pack exercises incline leg raises

 

Reps – 10 per set 

 

  • Lie on an incline bench.
  • Raise your legs, above the ground, at 45 degrees, from your body.
  • Squeeze your abs, at the peak.
  • Slowly move your legs, back to the position.

 

KNEE RAISES ON A DIP MACHINE


 

six pack exercises knee raises on a dip machine

 

Reps – 10 to 12 / set 

 

  • Hold your body above ground, with the help of your shoulders.
  • Raise your knees, at 90 degrees, from the ground.
  • Slowly place your knees, back at the original position.

 

KNEE RAISES WITH A HANGING GRIP


 

six pack exercises knee raises with a hanging grip

 

Reps – 10 to 12 / set 

 

  • Hang your self on a bar, with your hands.
  • Slowly raise your knees, above the ground.
  • Make an angle of your knees, 90 degrees, from your upper body.
  • Remember, do not move your upper body, during the exercise.

 

LEG RAISES WITH A HANGING GRIP


 

six pack exercises leg raises with a hanging grip

 

Reps – 10 to 12 / set 

 

  • Hang your self on a bar, with your hands.
  • Slowly raise your legs, above the ground.
  • Make an angle of your legs, 90 degrees, from your upper body.
  • Keep your upper body, tight and still.

 

REVERSE CRUNCHES


 

six pack exercises reverse crunches

 

Reps – 15 per set 

 

  • Lie straight on the floor, keep your hands behind your head.
  • Raise your knees, at an angle of 90 degrees, from your body.
  • Slowly touch your knees, with your chest.
  • Squeeze your abs, as hard as you can.

 

SIT UPS DECLINE


 

six pack exercises sit ups decline

 

Reps – 10 to 12 / set 

 

  • Lie on a decline bench.
  • Slowly raise your upper body above the bench.
  • Squeeze your abs completely.
  • Remember, don’t raise too much, it would affect the back.

 

SIT UPS ( ELBOW TO KNEE TWIST )


 

six pack exercises sit ups elbow to knee twist

 

Reps – 10 to 12 / set 

 

  • Lie flat on the ground, beneath your knees.
  • Now raise your right knee, touch it with your left elbow.
  • Repeat motion, on the opposite side.
  • Remember, squeeze your abs, throughout the exercise.

 

 

BEST SIX PACK EXERCISES FOR LOWER ABS


 

There are many exercises for lower abs, these are the best abs exercises for six pack, especially for lower abs, important of them are listed below:-

 

STANDING FRONT KICKS 


 

six pack exercises standing front kicks

 

Reps – 20 ( Right ) , 20 ( Left )

 

  • Lie on the ground flat with hands on the side.
  • Keep your lower abs tight.
  • Slowly raise your legs at 45 degrees, from the bottom.
  • Now move the legs up and down alternatively.
  • Keep in mind, only move your legs, other body parts will be motionless.

 

6 INCHES


 

six pack exercises 6 inches

 

Duration – 30 seconds 

 

  • Lie on your back.
  • Place hands under your body.
  • Keep your lower back on the floor.
  • Raise your feet 6 inches, above the ground.
  • Hold your feet for at least 2 to 3 seconds.
  • Now squeeze your lower abs.

 

SUITCASE CRUNCHES


 

suitcase crunches

 

Reps – 25 

 

  • Lie on your width, knees bent.
  • Feet Flat, on the floor.
  • Put hands gently, supporting behind your head.
  • Crunch your upper body & legs up at the same time.
  • Remember to touch your chest, with your thighs.

 

FLUTTER KICKS


 

six pack exercises flutter kicks

 

Duration – 1 min 

 

  • Lie on your back.
  • Place hands under your body.
  • Keep your lower back, on the floor.
  • Raise your feet, 6 inches above the ground.
  • Kick your feet as fast, as you can, like scissors.
  • Remember, keep your upper body tight, throughout the exercise.

PLANK KNEE PULLS


 

six pack exercises plank knee pulls

 

Reps – 20 ( Right ) , 20 ( Left )

 

  • Be in a straight arm, plank position.
  • Bring one knee forward, try to touch your nose to knees.
  • Complete on one side, then move on to another.

 

BRIDGE POSE


 

six pack exercises bridge pose

 

Duration – 1 minute 

 

  • Lie on your back, with knees bent.
  • Put your feet, flat on the floor.
  • Raise your body off the ground, with a 45-degree angle, with the floor.
  • Squeeze your body, as tight as you can.

 

BEST SIX PACK EXERCISES FOR CORE STRENGTH 


PLANK


 

 

six pack exercises plank

 

 

Duration – 30 to 60 sec

This is one of the best compound exercises, for upper, middle & lower abs, it also includes back, arms, shoulder, glutes, and hamstrings, which makes it very much important.

It is easy to do at home, without even caring about machines or gym.

  • Lie on your chest, flat on the floor.
  • Now, support your body on, your elbows.
  • Keep your head & legs straight.
  • Hold on to that position for at least 30 sec.
  • Keep your body stiff & abs tight.
  • Remember, not to move your body, in plank position.

 

STOMACH VACUUM


 

This is an old school exercise, but the person who knows about this can be able to benefit his or her core a lot.

 

six pack exercises stomach vacuum positions

 

As shown in the figure, you can do this exercise in any of the 3 positions as shown, it’s not mandatory to perform, any particular posture, for this exercise.

Reps – 8 to 10 

Duration –  Hold for 60 sec per each rep

 

six pack exercises stomach vacuum posture

  • Choose a position, in which you want to perform this exercise.
  • Inhale your breath completely, so that your stomach collapsed, as shown in the figure.
  • Hold it for at least 30 to 60 seconds, more is better.
  • Now exhale or release your breath.
  • Again perform the same operation.
  • Do it 8 to 10 times at least.

CONCLUSION


 

Finally, what is the point of this blog post?

The most crucial point that  I want to share, is to show you all the different exercises of,  upper, middle & lower abs each.

These are basically, the home exercises for six pack.

Just don’t focus on one or two exercises only but on the overall development of your abs.

There are many different exercises for upper, middle, lower & core, but I recommend you to pick few of them from each category.

You must not focus on each & every exercise, just give importance to the exercises which you can be able to manage properly.

Don’t forget to eat a clean diet, with proper macros, like protein, carbs & fats.

Six pack is all about 50 % diet & 50 % exercises .

Exercises give your abs a proper shape, so that if your fat percentage is high ( more than 10 % ), then also your abs will pop out, but if your abs are very thin, then you must need very low-fat percentage ( at least below 10 %), to see them properly.

Therefore, never ignore the exercises as abs is also a muscle in your body, just like any other muscle, which will grow, when you will train it, but also keep attention on your diet plan.

 

Stronger your Abs means,  Stronger is your Core!

 

For understanding the structure of Six packs, click on this   Anatomy of Six Packs

To know about, different set of plank positions, click here,  Different Plank Positions

 

 



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2 thought on “Quick & Simple Guide about Best Six pack Exercises for a Strong Core”

  1. Vimal Raj says:

    Good information about ABS…

    1. Thanks bro , I hope you got all your answers !

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