Having a set of 6 pack abs is a fitness goal that many people aspire to achieve. However it takes more than just doing endless sit ups to get those chiseled abs. In order to see results it is important to incorporate a variety of exercises that target all areas of the core.
1. Planks
Planks are an excellent exercise for strengthening the core and building abdominal muscles. To perform a plank start in a push up position with your hands directly under your shoulders. Engage your core muscles and hold this position for as long as you can aiming for at least 30 seconds to start. Repeat for multiple sets.
2. Russian Twists
Russian twists are a great exercise for targeting the obliques which are the muscles on the sides of the abdomen. To perform Russian twists sit on the floor with your knees bent and feet flat on the ground. Lean back slightly and lift your feet off the ground. Hold a weight or medicine ball in front of you and twist your torso from side to side tapping the weight on the floor next to your hip with each twist.
3. Bicycle Crunches
Bicycle crunches are another effective exercise for toning the abs and obliques. To perform bicycle crunches lie on your back with your hands behind your head. Lift your shoulders off the ground and bring your right elbow towards your left knee while extending your right leg out. Repeat on the other side alternating sides in a bicycle motion.
4. Leg Raises
Leg raises are a challenging exercise that target the lower abs. To perform leg raises lie on your back with your legs straight and hands at your sides. Lift your legs towards the ceiling keeping them straight and lower them back down towards the ground without letting them touch. For an added challenge try to keep your lower back pressed into the floor throughout the movement.
5. Mountain Climbers
Mountain climbers are a full body exercise that also engage the core muscles. To perform mountain climbers start in a push up position with your hands directly under your shoulders. Drive your knees towards your chest in a running motion alternating legs quickly. Keep your core engaged and your hips level throughout the exercise.
6. Dead Bug
The dead bug exercise is a great way to target the deep core muscles and improve stability. To perform the dead bug lie on your back with your arms extended towards the ceiling and legs in a tabletop position. Slowly lower one arm and the opposite leg towards the floor keeping your core engaged to prevent your lower back from arching. Return to the starting position and repeat on the other side.
Incorporating these 6 pack abs exercises into your fitness routine on a regular basis can help you achieve the strong and defined core you’ve always wanted. Remember to pair these exercises with a healthy diet and cardiovascular activity for best results. With determination and consistency you’ll be on your way to rocking those 6 pack abs in no time!
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