Top 35 Exercises for Six Packs Ab
Top 35 exercises for six packs help you strengthen your Abs & Core muscles and also give you a variety of exercise, so you can select at Home or In the Gym to make Six packs.
Achieving a set of well-defined six-pack abs is a fitness goal that many aspire to, but it requires dedication, consistency, and the right approach to training. While having visible abs is often associated with aesthetic appeal, they also signify a strong core and overall physical health.
However, it’s important to recognize that getting six-pack abs isn’t just about doing countless crunches or sit-ups; it involves a comprehensive approach that includes both targeted exercises and attention to diet and overall fitness.
What is a six-pack muscle exercise?
Six-pack exercises do not initiate and end with only sit-ups. there have lots of different exercises used to build your six packs. People mostly talk about building six-packs and looking ripped but they actually don’t know what is going on under there. Let’s take a closer look at the anatomy of your abdominals so you can understand the science behind the six-pack.
Which muscles is the six packs?
The six-pack muscle is the rectus abdominus, it is a paired muscle that runs vertically on both sides of the abdomen, separated by the middle abdomen. which is the band of connective tissue known as a linea alba, or white line. This line, and those that run horizontally across the muscle, create the six distinct parts of the rectus abdominis muscle. everyone has a six-pack already, but most people can not see theirs for one simple reason. it is hidden under a layer of fat.
The rectus abdominis muscle is located in between the ribs and the pubic bone anterior to the pelvis. When this muscle is contracted, the characteristic bumps or bulges are commonly known as the six-pack. The main action of this muscle is to move your body between the rib cage and the pelvis. The main function of muscles is Trunk flexion, which compresses abdominal viscera and expiration.
To strengthen your rectus abdominis, you need to do various core exercises, including rectus abdominis exercises. The easiest way to accomplish this is to add a rectus abdominis workout to your routine. By strengthening this rectus abdominis muscle you will get a better posture and stronger abs. If your abdomen is strong it will help to alleviate the back pain and improve your ability to give better performance in sports and other activities.
In this article, we explain different types of exercises to crack your six packs with different methods.
There have different types of six-pack exercises.
1) Hardstyle plank
How to do it?
- To perform this exercise you have to take a prone lying position on the floor, and prop yourself up into a forearm plank position.
- Your elbows should be aligned underneath your shoulders, and your hands are balled up in fists.
- Your both forearms should be parallel. Hold this position for 20 to 30 seconds per set.
2) Dead bug
How to do it?
- To perform this exercise you have to take a prone lying position on the floor with arms straight above your shoulders.
- Now bring your knees directly over your hips and flexed your knees so that your calf forms a ninety-degree angle with your thigh.
- At the same time lower your right arm above your head while straightening your left leg and sending it towards the ground.
- Hold for a couple of seconds return to the initial position, and then repeat this on the opposite side.
- Do 10 to 15 alternating repetitions to complete one set.
3) Hollow extension-to-cannonball
How to do it?
- To start this exercise come into a cannonball-type shape on your back, and move your knees towards the chest.
- At the same time extend your legs and arms outwards to form a “hollow” position, pressing your lower back to the ground.
- Hold for 5 seconds before curling up again, and complete 5 repetitions for 1 set.
4) Dumbbell side bend
How to do it?
- To perform a dumbbell side bend you have to Stand with your feet hip-width apart and grab a dumbbell in your left hand, palm facing inwards towards the trunk.
- Your back should be straight, activate your core, and then flex to the side as much as possible—but only from the trunk.
- Hold for a couple of seconds at the bottom of your range of motion, and return to start for 1 repetition.
- Complete between 15 and 20 repetitions for 1 set.
5) Barbell back squat
How to do it?
- To start this exercise you have to stand With your feet shoulder-width apart, and raise a barbell off the ring, centring it evenly across your shoulders.
- Move your buttocks back like you are lowering into a chair, flexed the knees as much as possible.
- Press through your heels to return to the initial position for 1 repetition.
- Do 12 to 15 repetitions for 1 set.
6) Bird dog
How to do it?
- To perform the bird dog exercise you have to take a quadruped position with your hand under the shoulder and knees under the hip.
- Contract your core muscles while raising your left arm and right leg.
- Your foot should be flexed when you move your leg back, and your palm should face toward your body.
- Pause for two seconds when your arm and leg are at the same height as your trunk and then bring your elbow and knee to touch underneath the body. Repeat this on the other side to complete one repetition, and do 5 repetitions for 1 set.
7) Barbell Floor Wiper
- To perform barbell floor wiper you have to Lie with your back flat on the ground and your arms extended and grab the barbell above your chest.
- Your arms fixed straight elevate your legs up to the L-shaped position. Lower your leg to each side then back up without touching the ground.
8) Medicine Ball Slam
- To start this exercise Standing up with your knees slightly flexed raise the medicine ball directly over your head with your arms extended.
- Rise up on the balls of your feet and use your abdominal muscles to throw the ball to the floor as you flexed forwards from the trunk.
- Catch the ball and repeat. The movement will not only train your abdominals but will also give you powerful shoulders.
9) Side Jackknife
- To start side jackknife you have to Lie on your side with your right arm extended out on the ground and your left arm flexed to your head with your elbow flexed out. Make sure your left leg is on top of your right leg.
- Move your left elbow to your right leg as you elevate your body up, contracting your obliques, and slowly lower down before swapping sides after completing one repetition.
10) Dragon Flag
- To start the dragon flag exercise you have to Lie back on the bench with your hands and grab the bench behind your head. move your knees up to your chest and kick out towards the sky, raising your body with just your shoulders on the bench.
- Your body should be straight as you slowly move down. You will not only feel the burn in your abdominals but in your lower back too.
11) Cable Wood-chopper
How to do it?
- To perform cable wood-chopper Set the cable machine at the highest position and stand side on to the weights with your back to the machine. hold the handle with both hands take a step away from the tower and put your feet shoulder-width apart.
- Your arms should be fully extended and pull the handle down and across your body whilst rotating your trunk.
- Flexed your knees and pivot your back foot and slowly return to the initial position, with the sides after every set.
12) Cocoon
How to do it?
- To perform a cocoon exercise you have to Lie flat on your back with your arms extended behind your head and your feet slightly off the floor.
- Move your knees towards your chest, raise your backside off the ground and raise your arms over your head as you do a crunch and repeat.
13) Sandbag Sit-Up
How to do it?
- To perform a sandbag sit you have to take a supine lying position with your back on the floor and your knees flexed upwards.
- Grab a sandbag up above you with both extended arms and crunch forwards as you tense your core so your body performs a V shape with your thighs. slowly lower down and repeat.
14) Hanging Leg Raise
How to do it?
- To perform, a hanging leg raise you have to hold a pull-up bar make a V shape with your arms, and lower yourself into a dead hang.
- Place your feet together and elevate your legs until they are perpendicular to your trunk that time your spine should be straight.
- Slowly lower your legs to the initial position.
15) Superman With A Twist
How to do it?
- To perform this exercise you have to Lie on your tummy and put your hands on your head.
- Raise your trunk and twist your chest from one side to the other.
- This move will not only target your abdominals but can also help combat that dreaded back pain.
16) Dish Rocks
How to do it?
- To perform Sit up with your legs straight and extend your hands up above your head. elevate your legs to make your body form a dish shape.
- your body should be rigid as you rock back and forth to strengthen your core.
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17) Barbell Roll Outs
How to do it?
- To perform a Load a barbell with 5kg plates and hold the barbell with an overhand, shoulder-width grip.
- Place your shoulders directly over the barbell and slowly roll the barbell forward. hold for a second, then reverse the movement.
- Roll out to a distance that is challenging, but does not force your hips to sag.
18) Russian Twists
How to do it?
- To perform a Russian twist you have to hold the weight plate, dumbbell, or kettlebell in a sitting position with your arms extended and feet off the ground.
- Slowly twist your trunk side to side.
19) Dumbbell Dead bugs
How to do it?
- The dumbbell dead bug performs like a simple dead bug but the difference is this will be done by holding the dumbbell in both hands by your side and lifting your arms towards the ceiling and Raising your legs, your knees flexing at 90º.
- Slowly extend your right arm and left leg simultaneously, your back should be straight. Return, then repeat on the other side.
20) Bear Crawls
How to do it?
- To perform this take a press-up position with your knees flexed up to ninety-degree angles and directly underneath your hips. Your knees should be elevated.
- Without allowing your lower back to rise or round, engage your abdominals as if you were about to be punched in the gut. Hold this contraction throughout the exercise. This is your initial position.
- Walk on your left hand and right foot forward a few inches. Pause, and then return to the initial position.
- Now walk on your right hand and left foot forward. Return to the initial position.
21) Butterfly Sit-Ups
How to do it?
- To perform this exercise Lie on the floor with your arms extended past your head.
- Flexed your knees and have the soles of your feet facing one another so they are in a diamond shape.
- Crunch your abdominals to a sitting position as you reach forward with both hands to your feet.
22) Cable Crunch
How to do it?
- To perform this exercise you have to Attach a rope to a high pulley and take a kneeling position in front of it, with the handles held on either side of your neck.
- Your hips should be steady and contract your abdominals to bring your elbows to your thighs.
- Hold for a second then slowly return to the initial position.
23) Overhead Crunch
How to do it?
- To perform this exercise you have to take a supine lying position with your arms extended straight over your head so your body forms a straight line.
- flexed your knees and your feet should be flat on the ground. then your arms locked – contract your abdominals to crunch your shoulders off the ground.
24) Landmine Rotations
How to do it?
- Start this exercise with the movement of putting a barbell inside a landmine attachment. Hold the end of the barbell with each hand and hold it out in front of you with your feet shoulder-width apart.
- Your core muscle should be tight, rotate the barbell towards one side of your body while pivoting both feet in that direction.
- Leading your hips and shoulders, rotate the barbell to the opposite side, maintaining tension in your core.
25) Half kneeling band pall of press
How to do it?
- To do a half kneeling band pall of press Wrap a resistance band around a steady beam or pole and pull it out in front of you.
- Hold the band and get into a half-kneeling position, with your arms to your chest.
- The band should be opposite the knee that is in front of you. contract your core, and start pressing the band out in front of you, Breathe out when you finish.
- Breathe in and pull the band back before performing the next repetition. Finish all repetitions on one side before switching to the other.
26) Hanging knee raise
How to do it?
- To perform this exercise you have to hang on a pull-up bar.
- Tuck your pelvis and without swinging drive your knees towards your chest.
- Flex your lower abdominals at the uppermost movement, then go back to the initial position before doing the next repetitions.
27) Suitcase carry
How to do it?
- To perform a suitcase carry you have grabbed a heavy dumbbell to your side in each hand. your chest should be tall and core tight and pick it up with one arm while maintaining a neutral spine.
- Contract your abdominals hard, and start walking under control while trying to maintain a neutral spine while the dumbbell is pulling you down to the side. Walk around the prescribed distance, then switch hands on the way back.
28) Hollow Body Hold
How to do it?
- To do this exercise you have to take a supine lying position with your arms and legs straighten.
- Contract your abdominals and glutes lifting your legs off the floor.
- Raise your shoulders off the floor. your arms should be extended.
- Hold for 15 to 25 seconds then return to the initial position. complete 2 to 4 sets of 10 to 15 repetitions.
29) Toe Taps
How to do it?
- To do this exercise you have to take a supine lying position with your knees bend and feet lifted into a tabletop position.
- Press your lower back into the mat and contract your core. Slowly lower your left foot until your toe taps the floor.
- Your foot should be in a flexed position. Tighten your abdominal muscles and raise your left foot back up to the tabletop.
- Repeat on the right side. Do 10 to 15 repetitions on the bilateral side.
30) Abdominal Crunches
How to do it?
- To do this exercise you have to take a supine lying position with your knees flexed placing your hands behind your head or across your chest.
- If your neck is strained, you can keep one hand cradling the head. If you are putting your hands behind your head, your fingers should be gently close to your head.
- This is important to support your neck without taking away from the work of your abdominals.
- Pull your tummy button towards your vertebra to initiate the movement.
- Slowly engage your abdominals, bringing your shoulder blades about one or two inches off the floor.
- When you move up you have to breathe out and your neck should be in a natural curve
- Hold at the top of the movement for a couple of seconds, you have to do normal breathing continuously.
- Slowly lower back down.
- complete 15 to 20 repetitions with perfect form for every repetition.
31) Jack Knife Crunch
How to do it?
- To do the Jack Knife Crunch exercise you have to Lie down on an exercise mat, extending your arms straight back behind your head.
- Move your spine forward and, at the same time elevate your legs and arms to meet in a closed jackknife position. Breathe out on your way up and breathe in on you down.
- Do not arch your back when lowering the leg. Your neck should be in one line with your back.
32) Reach and Tuck
How to do it?
- To begin this exercise you have to come in the full pushup position.
- Hold a 5 kg dumbbell in your left hand. Lift the right leg off the ground while extending the left arm forward to shoulder height and the back leg parallel to the ground.
- Draw left elbow and right knee toward chest, tucking abdominals and raising hips slightly.
- Extend your arm and leg back to start and repeat. complete 2 to 3 sets of 20 repetitions on both sides.
33) Overhead Ball Floor Tap
How to do it?
- To perform this exercise you have to lie face on the ground holding a medicine ball overhead with elbows facing the sky. Sit up explosively, bringing your legs into a wide V and lifting your feet; tap the ball on the floor between your legs.
- Lower back to start, tapping the ball on the floor behind you with arms extended. Do 2–3 sets of 25 repetitions.
34) Lying Dumbbell Crunch
How to do it?
- To do exercise you have to Lie on faceup, your left ankle crossed over your right knee, your right arm extended behind your head grab a light dumbbell in your right hand a few inches from the ground. Lift right shin parallel to the ground. your left arm should be straight and your right foot elevated, crunch up, bringing your right hand toward the left shin, lifting your head and upper back off the ground.
- Keep the left hand on the ground by your side.
- Complete 20 to 25 crunches, make sure your head and feet are lifted; switch sides, and repeat. Do 2–3 sets on both sides.
35) Seated leg tuck
How to do it?
- To perform a seated leg tuck you have to Sit on a bench with both legs extended in front of you slightly below parallel and your hands holding on to the sides of the bench. Your trunk should be leaning backwards around a forty-five-degree angle from the bench. This will be your beginning position.
- Move the knees in toward you as you move your trunk closer to them at the same time. exhale as you do this movement.
- Hold for two seconds, and go back to the initial position as you breathe in.
Precautions :
- You have to stay hydrated throughout the exercise.
- You have to give some rest to that same muscle you hit in the gym.
- You have to eat a protein-rich diet.
- Do some light stretching of major muscles that are used with the six packs.
