Having defined abs is a dream for many people but achieving a set of twelve pack abs requires dedication and hard work. With the right workout routine and proper diet you can make that dream a reality. Here is a comprehensive guide to a 12 Pack Abs Workout that will help you sculpt your midsection and achieve the look you desire.
1. Planks
Planks are a great exercise for targeting your core muscles including your abs. To perform a plank start by getting into a push up position with your hands directly under your shoulders. Your body should form a straight line from your head to your heels. Hold this position for 30 seconds to a minute and repeat for several sets.
2. Russian Twists
Russian twists are another effective exercise for targeting your obliques and lower abs. To perform a Russian twist sit on the floor with your knees bent and feet lifted off the ground. Hold a weight or medicine ball with both hands and twist your torso from side to side touching the weight to the floor on each side. Aim for 3 sets of 15 reps on each side.
3. Leg Raises
Leg raises are a classic ab exercise that targets your lower abs. To perform a leg raise lie on your back with your legs straight and lift them towards the ceiling. Lower them back down without touching the floor and repeat for 3 sets of 15 reps.
4. Bicycle Crunches
Bicycle crunches are a great exercise for targeting your entire core including your upper and lower abs. To perform a bicycle crunch lie on your back with your hands behind your head and lift your legs off the ground. Bring one knee towards your chest while twisting your torso to touch your elbow to the opposite knee. Switch sides in a pedaling motion aiming for 3 sets of 20 reps.
5. Mountain Climbers
Mountain climbers are a dynamic ab exercise that also works your cardiovascular system. To perform mountain climbers start in a plank position and quickly alternate bringing your knees towards your chest. Aim for 3 sets of 30 seconds to a minute.
6. V Ups
V ups are a challenging exercise that targets your upper and lower abs. To perform a V up lie on your back with your legs straight and arms extended overhead. Lift your legs and torso simultaneously forming a V shape with your body. Lower back down with control and repeat for 3 sets of 10 reps.
7. Hanging Leg Raises
Hanging leg raises are a more advanced ab exercise that targets your lower abs. To perform a hanging leg raise hang from a pull up bar with your legs straight and lift them towards the ceiling. Lower them back down with control and repeat for 3 sets of 12 reps.
8. Plank with Hip Dips
Plank with hip dips is a variation of the traditional plank that targets your obliques. Start in a plank position and twist your hips to one side dipping towards the floor. Return to center and twist to the other side. Aim for 3 sets of 15 reps on each side.
9. Russian Twists with a Medicine Ball
Russian twists with a medicine ball are a challenging variation of the traditional Russian twist. Hold a medicine ball with both hands and twist your torso from side to side touching the ball to the floor on each side. Aim for 3 sets of 20 reps on each side.
10. Ab Rollouts
Ab rollouts are an effective exercise for targeting your entire core including your abs and obliques. To perform an ab rollout start in a kneeling position with an ab wheel or stability ball in front of you. Roll out as far as you can while maintaining a straight back then return to the starting position. Aim for 3 sets of 12 reps.
11. Side Planks
Side planks are a great exercise for targeting your obliques. To perform a side plank start in a plank position and rotate onto one side supporting your body with one arm and the side of your foot. Hold this position for 30 seconds to a minute on each side.
12. Dead Bug Exercise
The Dead Bug exercise is a challenging exercise that targets your upper and lower abs. To perform the Dead Bug lie on your back with your arms extended towards the ceiling and knees bent. Lower one arm and the opposite leg towards the floor while keeping your back flat. Return to the starting position and switch sides aiming for 3 sets of 12 reps on each side.
By incorporating these 12 Pack Abs Workout exercises into your routine and maintaining a healthy diet you can sculpt your midsection and achieve the coveted 12 pack abs. Remember to listen to your body stay consistent and push yourself to reach your fitness goals.
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