Everywhere you turn, someone’s promising the next secret to getting 6 pack abs. Deciphering which methods are the best for getting those rippling abs you’ve always dreamed of is critical to achieving this goal.These are some simple but effective exercises for building your abs.
Perform one set of each exercise 3 times a week. These exercises are of sufficient difficulty that one set will be a good start. Shoot for a rep range of 8-12. Once you can consistently get 15 reps with good form, and still make it through the workout, add another set.
Rest: 90-120 seconds
Lie faceup with your legs straight, arms at your sides, palms facing down. Raise your legs and torso 45 degrees off the floor. (You should look like a “V”.) Reach your hands alongside your legs as high as you can without rounding your back.
Key Point: This one is tough, but focus on contracting the abs to move your body.
Lie faceup with your knees bent, feet flat on the floor and arms extended overhead with your hands clasped together. (Your upper arms should be alongside your ears.) Keeping your arms straight and alongside your head, curl your torso forward, raising your shoulders off the floor. Pause, then return to the start.
Key Point: Another great way to hit the abs with extra overload. Perform shortly after the Weighted Crunch for a deep burn.
Lie faceup with your knees bent and feet flat on the floor. Extend your arms toward your knees, holding a lightweight plate with both hands. Keeping your arms extended, slowly lift your head and shoulders off the floor moving into a full crunch.
Key Point: Again, focus on contracting your abs to do the work. Use a light weight and anchor your feet if needed.
Wind Shield Wipers
Lie faceup and tuck your hands under your pelvis, palms down. Keeping your legs straight and feet together, raise your legs so your heels point toward the ceiling. With your head and shoulders flat on the mat, lift your glutes off the floor and lift your feet toward the ceiling. At the top of the movement, twist your hips to the left (your feet should point to the left). Lower your legs back to the start (feet suspended off the floor), then lift up and twist to the right. Alternate sides for reps.
Key Point: A great way to finish off your abs. Start with your hips on the ground if needed and progress to the exercise as described.
Standing Dumbbell Side Bend
Stand upright with your feet shoulder-width apart and facing forwards, knees slightly bent.With a dumbbell in each hand and your head facing forward, slowly bend lowly side to side Return to standing, repeat for reps accentuating the range of motion. Both sets of obliques will work in each direction as you lower and raise.
Key Point: Granted, obliques aren’t abs, but this movement is an integral part of any ab workout.
Get into a push-up position on an exercise ball: hands shoulder-width apart on the floor and your legs extended behind you, feet up on a ball. Maintain a straight line from head to toe, and push back slightly such that your arms are out in front of you. Hold this position for up to 60 seconds.
Key Point: This ain’t your grandma’s plank. Your abs and entire midsection will be screaming by the end of this.