You must always have been thinking of getting six-pack abs for yourself. No need to worry as with the help of this article, we will try to figure out some of the best and most relevant Abs workouts that you can incorporate at the convenience of your home.
When it comes to sculpting those abs of your dreams, it’s not as simple as doing endless crunches. Developing a six-pack requires more than just working the pretty muscles that you can see. The deeper, transverse core muscles must be strengthened first to create a strong, solid base without that, only doing crunches can actually make your belly stick out more.
Your abs are also one of the most important muscles in your body and having a stronger core will help your strength your lifts, thus helping your numbers on the bench press, overhead work and deadlifts and squats. An effective abs programme will also improve your proficiency in any sport, help you to maintain good posture and even eliminate back pain. It’s safe to say then that ab exercises deserve as much time and attention as any muscle group in your body. That said, it’s important that you are not just putting in work, but that you are also working intelligently, which is why we have collated the best ab exercises and ab workouts to get your mid-section firing.
Anatomy of Human Abs
Our Abs are made up of these key abdominals that make up your core: –
- External Obliques – The outer layer of the abs on your sides; these run diagonally downward.
- Internal Obliques – Just underneath the external obliques, these run diagonally up your sides.
- Rectus Abdominis – Two paired sheets of muscle from the ribs to the pelvis that flexes you forward. These are the six-pack muscles most people visualize when thinking about abs.
- Transversus Abdominis – The deepest muscle of the abs, which wraps around the waist to support the spine.
Benefits of Abs Workout
- Reduces Back Pain – Your abdominals act as an anchor for muscles of the mid and lower back. If your abs are weak, it forces the back muscles to work harder to support your middle. Abdominal strength improves the endurance of the muscles of your back so you fatigue less easily and are less vulnerable to strain or injury.
- Maintains Quality Posture – When your abdominal muscles are weak, you may naturally tend to slouch because you don’t have the musculature to support proper alignment. Strong abdominals support good posture by helping prop up your spine so it feels more natural to stand tall with your arms and legs in alignment. Proper posture lessens the wear and tear on your spine, which is a problem because it can lead to complications such as disc herniation.
- Improves Sports Performance – All sports use the middle of your body for stabilization and action. You twist to catch a ball, gently rotate your torso when swimming and bend when using a hockey stick or golf club. You even engage your core while running. All of these moves emanate from strong abdominal muscles you have control when you perform moves intrinsic to the outcome of the game or race. You’ll resist injury, but if you do get hurt, a strong core supports recovery and healing.
- Creates Better Balance – The benefits of ab strength become particularly apparent anytime you find the need to balance and stabilize your body. Training your core allows the muscles in your pelvis, lower back, hips and abdomen to work harmoniously, leading to greater balance and stability.
Top 10 Exercises To Build Six-Pack Abs
1.) Dolphin Hop
Dolphin Hop is one of the best Abs workouts to build six-pack Abs. This plank variation works the entire core with an emphasis on the rectus abdominis while also working the shoulders and stretching the hamstrings and calves.
Steps To Perform
- Assume a low plank position forearms, palms, and the balls of your feet on the floor, body straight from head to heels. This is your starting position.
- Keeping your legs straight and your core braced, hop your feet forward, raising your hips toward the ceiling until your feet are as close as possible to your elbows.
- Jump both feet gently back to the starting position, and repeat.
2.) Reciprocating Slow Switch Kick
Reciprocating Slow Switch Kick is one of the best Abs workouts to build six-pack Abs. This supine move hits the anterior core of the six-pack while teaching you to stabilize the spine as you move your hips.
Steps To Perform
- Lie on your back in a “banana” position: arms extended with your elbows near your ears, head off the floor, legs straight, feet together and raised about 12 inches off the floor. Press your lower back to the floor. This is your starting position.
- Keeping your upper body still, your legs straight, and your feet flexed (toes pulled toward shins), raise your left leg as high as possible.
- Simultaneously lower your left leg back to the starting position as you raise your right leg as high as possible.
- Continue alternating sides for one minute, performing equal reps on each side.
3.) Bridge Burner
Bridge Burner is one of the best Abs workouts to build six-pack Abs. This exercise works the entire core, with an emphasis on the oblique and transverse abdominal muscles that flank your torso.
Steps To Perform
- Lie on your back in a “banana” position: arms extended with your elbows near your ears, head off the floor, legs straight, feet together and raised about 12 inches off the floor. (Advanced option: hold a medicine ball or dumbbell in your hands.) Press your lower back to the floor. This is your starting position.
- Simultaneously raise your legs and your torso off the floor, forming a “V” shape with your body.
- Balancing on your butt, bend your knees around 90 degrees and twist right, reaching both hands toward the floor beside your right hip, and repeat on the left. Repeat both twists.
- Return to the centre, slowly return to the starting position, and repeat the sequence.
4.) High Low Plank Spider Lunge
High Low Plank Spider Lunge is one of the best Abs workouts to build six-pack Abs. This plank variation forces the core to resist bending and twisting through your spine and can improve hip mobility.
Steps To Perform
- Assume a push-up position with your arms straight, hands slightly wider than your shoulders, and your body straight from head to heels.
- Keeping your core tight and body rigid (resist any rotational movement), place your right forearm on the floor. Repeat with your left forearm to assume a low plank position.
- Reverse the move, returning to the push-up position.
- Step your right foot forward, planting it beside your right hand, then return to the push-up position.
- Repeat the entire sequence for reps, then switch sides, lowering your left elbow to the floor before your right, and stepping your left foot beside your left hand.
5.) C-Curve Weighted Pass
C-Curve Weighted Pass is one of the best Abs workouts to build six-pack Abs. This seated move places constant tension on your abdominals while building rotational mobility through the upper back.
Steps To Perform
- Sit with your butt and heels on the floor and your knees slightly bent, holding a dumbbell with both hands at arm’s length in front of your chest.
- Keeping your core braced, lean back slightly, creating a “C” curve in the spine. This is your starting position.
- Passing the weight to your left hand, rotate to the left as you reach back to lightly touch the weight on the floor behind you. Keep your right arm extended in front of you throughout the movement.
- Return to the starting position, and, without stopping, pass the weight to your right hand. Repeat the move to the other side.
- Continue alternating sides, performing equal reps on each side.
6.) Weighted Hip Drop
Weighted Hip Drop is one of the best Abs workouts to build six-pack Abs. In addition to cultivating six-pack abs, this weighted side plank targets the obliques.
Steps To Perform
- Lie on your left side propped up on your left elbow and forearm, shoulders stacked over your elbow, legs stacked on top of each other, and hold a dumbbell in place on top of your right hip.
- Raise your hips so that your body forms a straight line from head to heels. This is the starting position.
- Keeping your core braced, slowly lower your left hip, tapping it gently on the floor.
- Reverse the move, returning to the side plank position.
- Repeat for reps, then switch sides, performing equal reps on each side.
7.) Hip Escape Toe Tap
Hip Escape Toe Tap is one of the best Abs workouts to build six-pack Abs. An MMA-inspired variation on the bear crawl, this exercise works the entire abdomen front and sides in an athletic, functional context.
Steps To Perform
- Get on all fours in a bear crawl position — arms straight, hands below shoulders, and knees bent 90 degrees below hips with your knees a few inches off of the floor.
- Keep your left hand and right foot on the ground, rotate to your right, lift your right arm, extend your left leg a few inches above the floor, and tap your toes with your right hand. Return to the starting position.
- Repeat to the left, and continue alternating sides, performing equal reps on each side.
8.) Side Plank Hip Lift
Side Plank Hip Lift is one of the best Abs workouts to build six-pack Abs. Besides its abdominal advantages, this plank variation strengthens the obliques, hip abductors, and shoulder stabilizers.
Steps To Perform
- Lie on your right side propped up on your right elbow and forearm, shoulders stacked over your elbow, legs stacked on top of each other.
- Raise your hips so that your body forms a straight line from head to heels, and extend your left arm toward the ceiling. This is the starting position.
- Keeping your core engaged, slowly lower your right hip toward the floor as far as possible.
- Reverse the move, lifting your left hip toward the ceiling as high as you can.
- Repeat for reps, then switch sides, performing equal reps on each side.
9.) V Sit Hold and Tap
V Sit Hold and Tap is one of the best Abs workouts to build six-pack Abs. This seated move trains the core to engage fully while you keep your back straight.
Steps To Perform
- Sit on the floor with your knees bent, shins parallel to the ceiling, and your spine elongated. Your fingers can gently rest on your hamstrings, just under your knees.
- Keeping your back flat, lean back until your abs engage, then extend your legs as high as possible.
- Hold for a five-count, then bend your knees, and lower both feet to the floor.
- Hold for a one-count, then straighten your legs, and repeat the entire sequence.
10.) Seated Bike Twist
Seated Bike Twist is one of the best Abs workouts to build six-pack Abs. This exercise works the entire core rotationally, emphasizing the obliques, transverse abdominis, and abs.
Steps To Perform
- Sit on the floor with your knees bent and your feet flat, holding a weighted plate or dumbbell in front of your chest.
- Keeping your back flat, recline slightly, lift both feet off the floor, and balance on your glutes. This is your starting position.
- Simultaneously rotate your upper body to the right as you straighten your right leg.
- Return to the starting position, and, without stopping, repeat the move on the other side.
- Continue alternating sides, performing equal reps on each side.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
