It will require commitment, perseverance, hard training, and time to get six pack abs. Losing fat and gaining muscle are the two things you need to accomplish to acquire a noticeable six-pack. You already know that a healthy diet bears 90% of the blame, but a solid six-pack exercise regimen should not be undervalued.
This post will concentrate on a six pack workout and the exercises you should perform, but first, let's examine the anatomy of the abs and how they work.
ANATOMY OF THE SIX PACK
The Rectus Abdominis, Transverse Abdominis, External and Internal Obliques, and other muscle groups make up the abdominal muscles.
RECTUS ABDOMINIS:
Along the whole length of the abdomen, next to the umbilicus, are two long, flat muscles called the rectus abdominis. These muscles run vertically.
Well defined and taut muscles have a lumpy appearance because each muscle is made up of a string of four fleshy muscular bodies joined by thin bands of tendon. That's why the rectus abdominis muscles are called the "six-pack" due to their lumpy look.
Well defined and taut muscles have a lumpy appearance because each muscle is made up of a string of four fleshy muscular bodies joined by thin bands of tendon. That's why the rectus abdominis muscles are called the "six-pack" due to their lumpy look.
TRANSVERSE ABDOMINIS:
Underneath the rectus abdominis, or the muscle that gives you a six-pack, is the transverse abdominis, or TVA muscle. It is the deepest innermost layer of all abdominal muscles.
Almost every time a limb moves, the transverse abdominis muscle, which crosses the abdomen horizontally, is activated.
Almost every time a limb moves, the transverse abdominis muscle, which crosses the abdomen horizontally, is activated.
EXTERNAL OBLIQUES:
The two muscles that run along either side of the rectus abdominis are known as the external oblique abdominal muscles. The abdominal cavity can be compressed because the muscle fibres that form the letter V travel diagonally downward and inward from the lower ribs to the pelvis.
INTERNAL OBLIQUE:
Two deep abdominal muscles located immediately beneath the external oblique muscles are called the internal oblique muscles. The angles of the external and internal obliques are perpendicular to one another. The abdomen can be compressed because of the internal obliques' lower muscle fibres, which run almost horizontally.
10 CORE EXERCISES FOR A SIX-PACK
To acquire a six pack, you'll need to incorporate a few different exercises into your repertoire, as one movement will not target all of your abdominal muscles equally. Ten core workouts that target every section of the abdomen are listed below, along with adjustments for each.
1. HANGING LEG RAISES
To begin, suspend yourself straight from a bar. Step your feet slowly up until your legs are parallel to the floor while maintaining a straight posture. Return to the starting position by lowering your legs.
You can stop doing knee lifts if you start to feel fatigued. As the leg rises, begin in the same posture, but bend your knees rather than your legs.
Squeeze your knees till they are in your abdomen region to perform knee lifts. To maintain the tension in your abs, lower your legs and stop before your thighs are perpendicular to the floor.
Leg lifts done from the floor or on a flat bench are a simpler variation of the hanging leg raise exercise.
You can stop doing knee lifts if you start to feel fatigued. As the leg rises, begin in the same posture, but bend your knees rather than your legs.
Squeeze your knees till they are in your abdomen region to perform knee lifts. To maintain the tension in your abs, lower your legs and stop before your thighs are perpendicular to the floor.
Leg lifts done from the floor or on a flat bench are a simpler variation of the hanging leg raise exercise.
2. AB CRUNCHES
That familiar crunch that we all know. The crunch, sometimes referred to as a "universal ab exercise," works the upper and middle regions of your abs.
Simple crunches can be performed on the floor, with your feet resting on a bench, or on a fitness ball. Another variation of it involves putting your head towards the rope attachment on a low pulley, similar to a pulley machine. You can perform a reverse crunch by gripping the two rope ends at the sides of your head.
Simple crunches can be performed on the floor, with your feet resting on a bench, or on a fitness ball. Another variation of it involves putting your head towards the rope attachment on a low pulley, similar to a pulley machine. You can perform a reverse crunch by gripping the two rope ends at the sides of your head.
Basic Ab Crunch
- Bend your knees and lie on the floor. For support, place your hands behind your neck. As your body reaches a 45-degree angle with the floor, raise your chest towards your knees. Tighten your abdominal muscles.
– Go back to where you were before.
– Go back to where you were before.
3. SIDE CRUNCHES
Apart from the conventional positions on a floor or sit-up bench, one can also execute side crunches on a Roman chair. Place your upper body suspended and your feet and hips in contact with the bench. Turn and bend your knees side to side to crunch your pelvis.
4. PLANKS
- Assume a push-up position at the beginning. However, bend your elbows and use your forearms to support yourself rather than your hands to support your body.
Raise your torso while providing support with your forearms and toes. Your abs should be taut and your back should be straight.
- Remain in this posture for 30 seconds, then take a 30-second break.
You can utilise more weight once you can perform multiple sets of 30 seconds with proper form.
To add resistance, your training partner can attach a moderately hefty plate on your upper back. Just remember to maintain proper form and a taut complete body.
Raise your torso while providing support with your forearms and toes. Your abs should be taut and your back should be straight.
- Remain in this posture for 30 seconds, then take a 30-second break.
You can utilise more weight once you can perform multiple sets of 30 seconds with proper form.
To add resistance, your training partner can attach a moderately hefty plate on your upper back. Just remember to maintain proper form and a taut complete body.
5. SIDE PLANKS
The larger brother of the plank is the side plank. They need stronger abs and are more difficult to perform. Try carefully transitioning from a side plank to a regular plank and back to a side plank on the opposite side if you're up for the effort.
Maintain proper shape and function by performing the movement in a steady, uninterrupted motion.
Maintain proper shape and function by performing the movement in a steady, uninterrupted motion.
6. BICYCLE CRUNCHES
- On the ground, bend your knees, place your feet over your hips, and place your hands behind your neck for support.
- Exhale, extend your right leg, bring your left knee up to your chest, and twist your upper torso to the left.
- Stop, take a breath, and slowly bring your knee back to the beginning position. Then, rotate through the middle again and repeat on the opposite side. Throughout, keep your chin up and your elbows broad.
Bicycles can be performed in two ways: traditionally, by alternating sides, or more difficultly, by isolating one side and then switching to the other. Simply complete every rep on one side before switching.
- Exhale, extend your right leg, bring your left knee up to your chest, and twist your upper torso to the left.
- Stop, take a breath, and slowly bring your knee back to the beginning position. Then, rotate through the middle again and repeat on the opposite side. Throughout, keep your chin up and your elbows broad.
Bicycles can be performed in two ways: traditionally, by alternating sides, or more difficultly, by isolating one side and then switching to the other. Simply complete every rep on one side before switching.
7. DRAGON FLAGS
This is an advanced ab workout that calls for a lot of strength and well-defined abs.
- Laying flat on your back in a bench position. For support, place your hands on the bench's sides behind your head.
- Project the legs, b**t, and lower back straight up in the air after tucking the knees into the body. Your head and shoulders need to be the only items remaining on the bench.
Remain motionless, defy gravity, and slowly lower your erect body back down to the bench.
- Laying flat on your back in a bench position. For support, place your hands on the bench's sides behind your head.
- Project the legs, b**t, and lower back straight up in the air after tucking the knees into the body. Your head and shoulders need to be the only items remaining on the bench.
Remain motionless, defy gravity, and slowly lower your erect body back down to the bench.
8. WINDSHIELD WIPERS
Assume a flat back position.
- To gain some leverage, extend your arms straight out to the sides.
Raise your legs (if it's too difficult to keep your legs extended, you can keep your knees bent).
- Move your hips in a left and right direction, similar to a wiper on a windscreen. When you are fully rotated, avoid touching the floor with the sides of your legs.
A medicine ball can be used to provide extra resistance between your legs if you're up for the effort.
- To gain some leverage, extend your arms straight out to the sides.
Raise your legs (if it's too difficult to keep your legs extended, you can keep your knees bent).
- Move your hips in a left and right direction, similar to a wiper on a windscreen. When you are fully rotated, avoid touching the floor with the sides of your legs.
A medicine ball can be used to provide extra resistance between your legs if you're up for the effort.
9. SIT-UPS
- Assume the same stance as for the crunch as you begin on the floor. Keep your feet firmly planted on the ground and your knees bent. For support, place your hands on your neck.
- Lift your entire body up to a sitting position. The knees should be nearly touched by the chest. To sit up straight, take care not to put pressure on your neck with your hands. Instead, use your abs to perform a controlled torso movement.
- Continue.
You can use a weight plate to create more resistance.
- Lift your entire body up to a sitting position. The knees should be nearly touched by the chest. To sit up straight, take care not to put pressure on your neck with your hands. Instead, use your abs to perform a controlled torso movement.
- Continue.
You can use a weight plate to create more resistance.
10. RUSSIAN TWISTS
- Begin by sitting with your feet flat on the ground. You should have a 90-degree bend in your knees.
Raise your feet off the ground and slouch.
- While maintaining a neutral neck posture, twist your torso to the sides by looking straight ahead.
You can hold a medicine ball to your chest for more intensity.
The three ab exercises shown below can be done on non-consecutive days (Monday, Wednesday, Friday, for example).
Alternatively, you might choose a single six-pack exercise routine and follow it for a while before experimenting with others.
Raise your feet off the ground and slouch.
- While maintaining a neutral neck posture, twist your torso to the sides by looking straight ahead.
You can hold a medicine ball to your chest for more intensity.
The three ab exercises shown below can be done on non-consecutive days (Monday, Wednesday, Friday, for example).
Alternatively, you might choose a single six-pack exercise routine and follow it for a while before experimenting with others.
SIX PACK WORKOUT #1
- Crunches 3 sets of 20 reps
- Hanging Leg Raises 3 sets of 10-12 reps
- Windshield wipers 3 sets of 8-10 reps
SIX PACK WORKOUT #2
1. Plank 3 sets of 30 seconds
2. Sit ups 3 sets of 15 reps
2. Sit ups 3 sets of 15 reps
3. Russian twists 3 sets of 10.
SIX PACK WORKOUT #3
1. Bicycle crunches 3 sets of 10 reps
2. Dragon flags 2 sets of reps to failure
3. Hanging Leg Raises 2 sets to failure
2. Dragon flags 2 sets of reps to failure
3. Hanging Leg Raises 2 sets to failure
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