Having a strong and defined core is a goal for many fitness enthusiasts. While most people are familiar with the traditional six pack abs did you know that some individuals can also develop an 11 pack?
Yes you read that right. With the right combination of exercises and dedication to your workout routine it is possible to sculpt an 11 pack abs. This article will provide you with a workout routine specifically designed to target all the muscles in your core helping you achieve that coveted 11 pack.
Workout Routine –
1. Plank Variations –
- Standard Plank – Hold the plank position for 30 60 seconds.
- Side Plank – Hold the side plank position for 30 seconds on each side.
- Plank with Leg Lift – Lift one leg while holding the plank position for added challenge.
2. Leg Raises –
Lie flat on your back with your legs straight. Slowly lift your legs towards the ceiling and then lower them back down without touching the ground. Repeat for 10 15 reps.
3. Russian Twists –
Sit on the floor with your knees bent and feet lifted off the ground. Hold a weight and twist side to side engaging your obliques. Do 15 20 reps on each side.
4. Bicycle Crunches –
Lie on your back with your hands behind your head. Bring your left elbow towards your right knee while straightening your left leg. Alternate sides in a bicycle motion for 20 30 reps.
5. Flutter Kicks –
Lie on your back with your hands under your glutes. Lift your legs slightly off the ground and kick them up and down in a fluttering motion. Do 30 40 reps.
6. V Ups –
Lie flat on your back with your arms extended overhead. Lift your legs and upper body at the same time forming a “V” shape. Lower back down and repeat for 12 15 reps.
7. Plank with Hip Dips –
Get into a plank position and slowly dip your hips side to side engaging your obliques. Do 15 20 reps on each side.
8. Mountain Climbers –
Get into a plank position and bring your knees towards your chest in a running motion. Do 30 40 reps.
9. Reverse Crunches –
Lie on your back with your knees bent and feet lifted off the ground. Bring your knees towards your chest and then lower back down. Repeat for 15 20 reps.
10. Hanging Leg Raises –
Hang from a pull up bar with your arms straight and lift your legs towards the ceiling. Lower back down without swinging and repeat for 10 15 reps.
11. Woodchoppers –
Hold a weight or medicine ball and stand with your feet shoulder width apart. Twist your torso and bring the weight across your body as if chopping wood. Do 15 20 reps on each side.
Remember to incorporate these exercises into your regular workout routine and focus on proper form and technique to maximize results. Consistency is key when it comes to developing 11 pack abs so stay dedicated and motivated throughout your fitness journey.
With the right mindset and commitment to your goals you can achieve that sculpted and strong core you’ve always dreamed of. So lace up your sneakers grab a water bottle and get ready to work towards your 11 pack abs!
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