To get 6-pack abs you need to focus on two things: ab workout and a balanced & nutritious diet. For ab workout, there are plenty of exercises that could be beneficial to achieve your target. There are many compound exercises as well that targets your core and build strength all over your body.

The crucial thing is to build the muscles that directly do the work of fat burning. Both isolation and compound exercises specialized for abs targets every angle of different areas of the midsection that cover your six-pack.

Table of Contents

When To Work Your Abs

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Ab exercises require time and dedication, so it is important to do the correct exercise for the correct time. Three times a week of weight training to be considered for positive muscle growth. But a few professional bodybuilders could do it every day.

If you want to do a workout in one session, then you should perform ab routine as a warm-up for heavy lift training such as squats or deadlifts. After that, you should perform the cardio.

If you want to workout in twice, then in the early morning you should do an ab routine and cardio. Then you must try weight training in the late afternoon to help in metabolism.

How To Make This Ab Routine

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This workout has seven different exercises that work for upper ab muscles as well as the lower ones. This workout is quite an advanced type.

For beginners, it is recommended to perform any three exercises from seven 3 times per week.

Two sets with as many reps as you can and one-minute rest between the sets, for each exercise.

But for daily gym-goers, you should perform the routine of seven exercises - 3 times per week.

You can build stamina, fitness, and achieve your goal by performing it for around 12 weeks.

If you have lower back pain or injury then you can replace any exercise with others that do not affect your back.

7 Best Exercise For Ab Workout

1. Sit-Up

sit-upsSit-ups are a simple formĀ of exercise that works the rectus abdominis, obliques, rectus femoris, tensor fascia latae, chest, and neck muscles. It strengthens your core muscles and abdominal muscles.

How To Perform This Exercise

Lie flat on the floor, legs hip-width apart and hands at sides of your head.

Bend your knees, legs flat on the floor under some bench so that it does not move and your lower back is touching the floor completely.

Raise your torso to almost sitting position and slide up your hands from your thighs to your knees.

Slowly roll back down to the starting position. Have full-body control during your movements. Do this repetition.

2. Leg Raise

Lying-leg-raisesThe leg raise also improves the strength and flexibility of your hips and lower abs. It is a simple and effective exercise that also helps to lower your risk for back injuries.

How To Perform This Exercise

Lie flat on the floor, looking upwards, legs together straight extended, and both hands on your sides with palms touching the floor.

Raise the legs together towards the ceiling straight till your hips are angled at 90 degrees.

Slowly lower your legs down to the starting position with full control. Do this repetition.

3. Jackknife Sit-Up

Jackknife Sit-UpJackknife sit-ups, also known as the V-ups, are a challenging exercise to strengthen your abdominal muscles especially lower abs. Rectus abdominis muscle is targeted during this exercise.

How To Perform This Exercise

Lie flat on the floor, looking upwards, legs together straight extended, and both hands above your head.

Raise your legs and hand together in one motion until you are balancing your body on your hips.

Slowly your hand and legs to the starting position by controlling your body. Do this repetition.

4. Knee-Raise

Knee-RaiseKnee-raise exercise is an isolated exercise to strengthen the muscles of the lower ab. This exercise keeps the tension on lower abdominal muscles during the entire movement.

How To Perform This Exercise

Lie flat on the floor, looking upwards, legs together straight extended, knees slightly bent, and place your hands under your head.

Slowly raise your knees towards your chest and raise hips slightly off the floor.

Squeeze your abs and lower your legs back to the starting position. Do this repetition.

5. Toe-Toucher

toe_touchesThe toe-touch targets rectus abdominis, the front muscles of the abs. This exercise focuses on straightening the abs.

How To Perform This Exercise

Lie flat on the floor, looking upwards, legs together straight extended, and both hands above your head.

Raise your legs towards the ceiling so that they form a 90-degree angle at your hips.

Slowly lift your torso off the floor and raise your hands towards your legs and squeeze your abs.

Slowly lower the hands back to the starting position. Do this repetition.

6. Vertical Leg Crunches

Vertical leg crunchesThe vertical leg crunch is effective for rectus abdominis. It is a variation to simple crunches that helps in muscle growth and strength.

How To Perform This Exercise

Lie flat on the floor, looking upwards, legs upwards straight extended, and place your hands under your head.

Raise your torso to almost sitting position and slide up your hands from your thighs to your knees.

Keep tension on your abs and slowly lower yourself back to the starting position. Do this repetition.

7. Reverse Crunches

Reverse CrunchesThe reverse crunches target the muscles of the lower abdomen. This exercise maximizes the benefits to the abdomen muscles by putting your abs under tension for a long time.

How To Perform This Exercise

Lie flat on the floor, looking upwards, legs together straight extended, and both hands on your sides with palms touching the floor.

Slowly bend your legs at the knees and bring them close to your chest.

Contract your abs, hold the position for a moment, and slowly lower your legs back to the starting position. Do this repetition.

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