Best Ab Exercises for a Six Pack | 7 Instructions Steps

best ab exercises for a six pack
(Last Updated On: April 10, 2022)

Target Exercise Details (Abs Workouts)

Body Part: Abs

Target Muscle:  Six Packs

Equipment: Body Only

Category: Exercise for Both

 

What are the best ab exercises for a six pack! Nowadays, getting a harmonious body with a taut and divided belly has become one of the exclusive manifestations and obsession of young people, whether it is a man or a woman. So do you really need today to get a great looking six pack abs? If Yes, then there are two ways to accomplish this.

The first is to do exercises with relatively expensive equipment and then train like Sunny Fitness Squat Assist trainer as most people do, and the second option I believe in that contains the easy abdominal exercises with only body uses that you can do over and over again at home, and this we will explain below in the next few minutes.

These workouts includes (7) abdominal exercises of the best abs exercises for men and women that target the lower and upper abdominal muscles.

Do this exercise three times each week, maintain a healthy body diet with the right amount of calories in the body, and do some warm-up with proper cardio, and soon enough, you’ll notice your six-pack shaping start to increase and you begin to count them.

 

The Six Pack and Balance Your Health

The clean Healthy Diet and Quality Foods are essential to building abdominal muscles, meats, whole grains, fresh juice, and unprocessed foods, as well as a regular exercise routine that includes cardio, strength and flexibility promote good health and support an optimal body weight.

 

Anatomy Abs Muscles

The Abs Function

The Abs is important for the postural muscle. It is responsible for flexing the lumbar spine, when performing a “crunch” session.

In addition, these muscles help in the breathing process and play an important role when exhaling, especially after workouts, as well as in cases where exhalation is difficult such as emphysema.

It also helps in keeping the internal organs healthy, undamaged and creating internal abdominal proper balance pressure, when exercising or lifting heavy weights.

 

The Abs Structure

The Rectus Abdominis Muscle, also known as the “Abdominal muscle” or “Abs”, is a paired muscle that runs vertically to either side of the front wall of the human abdomen. It is a long, flat muscle that runs along the entire front of the abdomen.

The people with large abs muscles and low body fat, this muscle can be viewed from the outside and is usually referred to as 4, 6, or even 8 “Packs“, depending on how many are visible; However, six is the most common.

Abs Structure

 

Benefits of Six Packs Workout

There are many benefits for Six Packs, which target the Middle-Body. Here is a list of the main benefits:

  • You will be More Fit. In terms of shape and feel, and be more confident in yourself.
  • Leads you to Health. Having a six-pack doesn’t necessarily mean you’ll be healthy, because you can have strength, power, and health by maintaining other muscles without a six-pack. But the struggle to have these abs muscles will lead you to change your habit to get more quality food and a healthy life style that will increase the Health of your Body.
  • Increase your Core Strength. Developing a six-pack means building strong abs muscles, and therefore a strong core body. When you workout six packs, you will also train the related chest, shoulders and back muscles, which contain the main body center muscles.
  • Improves your Athletic Performance. Developing Abs will increase core strength and body strength. In the end you will be more athletic body in general.
  • Improve your Body Posture.
  • You will start Losing Weight. Building a six pack requires stomach fat loss to reveal ripped abs.
  • In addition, When you build your six packs, you are building a great deal of muscle, and muscles are fat burning machines. You can burn extra fat and get a slim, reshaped tummy by using the Venuzor Waist Sliming Belt.

 

Safety Equipment

Before starting, it is important to protect your body from any potential injury that may occur during exercise. Regarding the abdomen, the probability of injury is low in such a case, but it is better to take extra care, especially to protect the back spine, the back belt equipment will limit your exercise, but if you feel it is necessary, you can wear it during the exercise.

Safety-Lumbar-equipment

 

How to Warm Up Abdominal Muscles?

Warm-up and stretching exercises are essential for every body muscle part exercise. The following warm-up and stretching exercises are useful before starting a basic abdominal exercise:

  • Cobra Pose: Lie full body on the floor, face down, bend your elbow with your hands close to your chest and below your shoulders. Begin by raising your upper body (keeping your hips on the floor as you lift) with your arms pressed to the floor so that your chest is raised and your face forward. Hold the stretch for 20 to 30 seconds, then return to the resting position by lower your chest on floor, then repeat. [ Try it for yourself for 2 minutes, you will start feeling the tension in your abdominal muscles ]

Cobra Pose - women

  •  Cat Stretches: Start like a cat and stand with both hands on the floor under your shoulders and your knees under your hips. Begin by using your abdominal muscles to bend your spine up off the ground (like an angry cat bending its back). Hold the position for 20 seconds. then repeat.

Cat Stretches

For more detailed Abdominal Stretches exercises you can perform to get maximum benefits.

 

Best Ab Exercises for a Six Pack

 

1: Sit Ups Abs

(Equipment: No equipment required. Body Only)

(Target: Upper Abs)

Abdominal Workout 1 - Sit Ups Abs

How to Perform Sit Ups Abs?

  • Lie on your back on the floor. Raise your legs and your knees should be bent and your legs secured within a bench or other furniture.
  • Put your hands near your head.
  • Begin to raise your torso by bending your abdomen until you are approximately in a sitting position.
  • Keeping the tension level on the abs, lower your torso to the starting position. It should be noted that you must maintain control throughout the exercise and avoid rocking back and forth.

Repetitions

You can repeat this exercise 15-20 times as recommended.


2: Legs Raise Abs Bench

(Equipment: Exercise Mat , or workout Bench)

(Target: Lower Abs)

Abdominal Workout 2 - Legs Raise Abs Bench

How to Perform Legs Raise Abs?

  • Lie on your back on a bench with your legs raised and pointed toward your head as straight as possible.
  • You can place your hands on either side of the seat for support.
  • Begin to raise the legs vertically toward the ceiling by flexing the lower abdomen so that it points vertically toward the bench.
  • Now start returning to lower the legs while keeping the pressure level back to the starting position. It should be noted that you must maintain control throughout the exercise and avoid dropping your legs which is the negative part of the movement.

Repetitions

You can continue this repetition 15-20 times.


3: Jackknife Crunch

(Equipment:  Exercise Mat)

(Target: Both Upper and Lower abs)

Abdominal Workout 3 - Jackknife Crunch

How to Perform Jackknife Crunch?

  • Lie on your back on the floor or Mat with your legs straight on floor.
  • When starting, you can put your hands on the sides to support the body.
  • Begin raising the legs by bending the lower abdomen upwards until it is vertical to the floor.
  • At this point, begin to raise your shoulder and torso as far as you can from the floor to make a curling motion, by bringing both hands up by pointing toward your feet. Make sure the middle of your back does not rise off the floor.
  • Maintain the pressure as your legs are lowered down to the starting position and also return the torso to the floor. It should be noted that you must maintain control throughout the exercise and avoid swinging back and forth.

Repetitions

Repeat Jackknife for 12-15 times.


 

 

4: Knees Crunch

(Equipment: a Mat)

(Target: Lower Abs)

Abdominal Workout 4 - Knees Crunch

How to perform Knees Crunch? 

  • Lie on your back on the floor or a mat, and bend your legs so that your feet are flat on the floor, and your knees are facing your face.
  • Place both hands on either side of your face for support.
  • Bring your knees together and bend them so that they are pulled toward your chest so that your legs can’t move forward and extend on their own. For support, you can use the edge of an exercise bench or chair to hold your foot under it.
  • Maintaining pressure on your lower abs, start raising your torso until it comes close to your thighs, then return to the starting position and repeat the movement until the set is complete.

Repetitions

Repetition 12-14 times.


5: Ab Crunch Arms Crossed

(Equipment:  Exercise Mat)

(Target: Upper Abs )

Abdominal Workout 5 - Ab Crunch Arms Crossed

How to perform Workout? 

  • Lie on the a Mat and bend both legs at the knees, so that the feet are on the floor.
  • Put your hands on the chest on top of each other to be crossed.
  • Begin by raising your torso as high as possible toward the ceiling in a bending motion. Keep your lower back on the floor and do not raise it.
  • Maintaining a level of pressure on the abdominal muscles, return the torso to the starting position. It should be noted that you must maintain control throughout the exercise and avoid swinging forward and backward.

Repetitions

Repetition 10 – 12 times.


6: Reverse Crunch

(Equipment:  Exercise Mat)

(Target: Both Upper and Lower Abs)

Abdominal Workout 6 - Reverse Crunch

How to perform Reverse Crunch? 

  • Lie on your back on an a Exercise Mat with your legs in a straight line (starting position).
  • Place your hands next to your torso with your palms facing the ground for support.
  • Begin by raising and bending your knees toward reaching near your chest, then begin to raise your head, shoulder and torso as far above the floor as possible in a curling motion. Don’t lift your back off the ground.
  • Return to the starting position and return the torso to the floor.

Repetitions

Repetition 10 – 12 times.


7: Toe Touche

(Equipment:  Exercise Mat)

(Target: Both Upper and Lower Abs)

Abdominal Workout 7 - Toe Touche

How to Perform Toe Touche?

  • Lie on the floor and send your hands straight back, flat on floor.
  • Begin to raise the legs as high as possible to be straight and vertical to the floor, so your legs should touch and elongate on front of you, maintain this position.
  • Now extend your torso up at the simultaneously towards the legs until your hands reach your toes.
  • Return to the starting position and do the movement again.

Repetitions

Recommended for 12-14 reps.


Frequently Asked Questions

How many Days a week should I do Abs Workout?

It is intended for many people, it is sufficient to follow this routine for at least three days each week. However, a well-tuned bodybuilder is required to perform the routine on a daily basis and rest one day on weekend for recovery.

If you are doing this exercise in one Session, it is recommended that you do this exercise routine as a warm-up. It will work as a weight training and after training sessions in case you have to do heavy lifting like dead-lifts and squatting. Always do your cardio at the last.

In addition, to achieve six-pack abs, it depends on how much fat you lose and how dedicated you are while eating quality food and keep exercising.

 

How to do the Abs Routine in this Post!

These best six-pack abs exercises must be done correctly because some of them are advanced abdominal exercises. If you are a beginner, you can perform only three of exercise from the complete exercises on the list in two sets, each for as many repetitions as possible. You can give a minute or two of rest between each set.

Gradually take your fitness level to an advanced level by increasing exercise and reducing rest periods.

Your main goal should be to perform all the complete exercises at once with minimal rest time and repetitions at least two or more times in a twelve-week period.


Conclusion

The I hope Six Pack Abs exercise was useful to you, if you have any questions, or want to leave your personal feedback, please send your comment below. I would Love to Help You.

 

Challenge enough to Boost your Body to the Next Strength level!

There’s (lots) more! In the next article, you’ll tackle different Muscles workouts.

You’ll be happy to see more muscle building results over time.

 

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