Six pack abs are the ultimate goal of every fitness buff. And let’s be real, just about anyone would be happy to have them! Getting a six pack takes a lot of patience, diligence and discipline.
You need to eat a well-balanced diet and work to eliminate as much body fat as possible. You will also need to do exercises that are focused on your abs. The good news? You do not have to do a single crunch if you don’t want to. Here are six of the best exercises for a six pack.
Hanging Knee Raises
Hanging knee raises work your six pack muscle, the rectus abdominus. You can do these on a pull up bar or parallel bars. Be sure to keep your core tight and always keep your legs together. Lift your knees as high as they will go and pause at the top to squeeze your lower abs. You can also kick it up a notch by keeping your legs straight as you lift.
Ab Roll Out
The ab roll out works many different body parts, but especially the rectus abdominus and the transverse abdominus. You can do this move with an ab wheel, but an exercise ball is a bit easier for beginners. Start on your knees, grip the ab wheel (or place your fists on the exercise ball) and roll forward without falling over. Go out as far as you can before rolling back towards yourself.
Plank
The good old-fashioned plank is a great exercise for getting a six pack which is an exercise that involves maintaining a position, similar to a push up for the maximum time possible. It works multiple abdominal muscles including the rectus abdominus, obliques, and the transverse abdominus. You can begin planking with your arms straight and then make it more difficult by going down on your forearms. If you want to work your obliques, then do a side plank. Try to hold your plank for at least 30 seconds and work your way up to 60-90 seconds.
Ab Crunch Machine
We said no crunches were on this list and we meant it. While this is technically a crunch, the machine is better because it protects your neck and back while offering more resistance than a traditional crunch. It’s a machine that uses the concept of yoga plank position and sit-up and combines them into a core building exercise. You work all of the rectus abdominus while using the ab crunch machine. Be sure to take your time and really squeeze your abs as they contract.
Side Bend
The side bend works your obliques. Grab a weight that is heavy but not so much that you will strain as you bend over. Stand with feet hip width apart and lean towards one side while holding the weight. Make sure you keep your back flat and do not bend forward or backwards. Pretend you are between two walls and you can only bend to the side.
V Up or Jack Knife
This move goes by many different names but they are all the same. Start by laying on your back and then lift your legs and upper body at the same time to meet in the middle. Begin with bending your knees to make the move easier but work your way up to straight legs. If you want to make it harder, grab a weight or medicine ball to hold for maximum abdominal burn.
As you work towards your goal of a six pack, remember that you are getting stronger with every workout you do. Don’t get discouraged if you do not see results right away. Stick with it and you will eventually get washboard abs.
