31 Best Workout For Abs For Six Packs

Abdominal exercises are a sort of strength training that target the abdominal muscles, also referred to as the “abs” or “stomach muscles.” The rectus abdominis, internal oblique, external oblique, and transversus abdominis are the four major muscles that make up the human abdomen.

Benefits Of Abs Workouts:

Improved Performance In Sports
Balance, stability, and core strength are necessary for many sports and hard activities. These muscles are the focus of abdominal exercises, which provide you with core strength as you complete the exercise.

Reduced Lower Back Pain
Many people from all walks of life experience lower back discomfort. Weak abdominal muscles exacerbate back discomfort in the lower back. The absence of exercise causes the muscles in the back region to become tight around the joints, which can lead to long-term lower back pain. Lower back discomfort is decreased by abdominal workouts that target these back muscles and the spine to increase their flexibility.
These exercises also help correct improper body posture while walking, standing, or sitting, which lowers the risk of back pain from these conditions.

Improved Posture And Stability
As mentioned, ab exercises focus on the abdominal muscles, which are crucial for balance and posture. For those who participate in sports and the elderly, who are more susceptible to frequent falls and slips, stability is especially important. Abs exercises strengthen the muscles that surround the spine and enhance posture by evenly distributing the body’s weight. Regarding better spinal health and self-esteem, good posture is crucial. Exercises for the abdomen also enhance the coordination of the body’s muscles, which is important for balance, stability, and good posture.

Improved Ability To Bear Weight
Exercises for the abdomen provide you the power to carry weight. A person who exercises their abdominal muscles will be better able to move bigger objects without harming their spine. This is so that the torso is stronger and the foundation for lifting is more sturdy thanks to ab exercises.

Abs Exercises:

Plank

How To Do It:

• Begin on the mat with your hands and knees bent. Make sure your wrists are equal to the front of the mat and align your shoulders above them.
• Step back a few inches with your knees. As if there were fire on the mat and you were attempting to pull your stomach away from the burning, draw your navel inside towards your spine.
• Lift your legs off the ground while tucking your toes under. Constrict your quads as you step back with your heels toward the rear of the place.
• To maintain your head and neck long, ensure that your shoulders are over your wrists and your gaze is a few inches in front of your fingers. Hold for a minute.

Side plank

How To Do It:

• Put your shoulders above your wrists to form a plank position.
• As you lower the left foot to meet the right, draw your navel in towards your spine and hug your legs together.
• Place the left foot on top and turn onto the right foot’s outside right corner.
• Keeping your right hand just beneath your right shoulder, apply downward pressure while you bring your left hand slowly onto your left hip.
• Pulling the right hip out of the floor and the abs in towards the spine. Hold the position with the left arm extended straight up to the ceiling for 30 to 45 seconds before dropping through the plank and exchanging sides.

Mountain climbers

How To Do It:

• Start in a plank position with a straight back, low hips, and a tight core.
• Your right elbow is where your right knee should be as you cross your body over.
• Bring your left leg under your chest towards your left elbow and bring your right leg back into the plank position.
• Repeat while maintaining a steady speed and switching legs.
• Remind yourself to breathe, and focus on tightening your hamstrings, glutes, and abs.

Bird dog

How To Do It:

• Get down on all fours and position your knees and palms exactly beneath your shoulders.
• Your right leg should be extended behind you as well as your left arm extended wide out in front of you.
• Then, while maintaining an ab crunch, bend your left elbow and right knee until they meet beneath your stomach.
• Use your left leg and right arm in the same manner.
• Perform each side 10 times while switching sides.

Scissor kicks

How To Do It:

• Your legs should be straight up toward the ceiling while you lay on your back.
• Put your arms at your sides and relax. For added stability, you can also put your hands beneath your butt.
• Legs should be lowered 6 to 12 inches, or at a 45-degree angle while maintaining core tension.
• As you drop the opposite leg towards the floor, raise the other. Change legs.
• Continue to alternate while fluttering your legs.
• Avoid accelerating as you go, and repeat around 15 times.

Reverse crunches

How To Do It:

• Squeeze your core and elevate your legs such that your knees are at a 90-degree angle above your hips while keeping your knees bent.
• Your legs should be in a table-top posture as you maintain parallel calves to the mat.
• Raise your knees and hips towards your chest while maintaining core stability.
• Put your pelvis in a forward tilt. Hold your upper body entirely on the ground.
• Ensure that nothing rises above the level of your back from the floor.
• As you go back down, under the tabletop, and tap your feet on the ground, maintain your legs at a 90-degree angle the entire time.
• Proceed to take calm breaths and tighten your abdominals as you perform the exercise.

Russian twist

How To Do It:

• Kneel on the ground with your feet either directly on the ground or hovering just above it.
• A 45-degree tilt of your upper body will make you feel as though you are in the situp’s highest position.
• Squeeze your shoulder blades tight and move your shoulders towards your ears while holding a dumbbell in each hand.
• Tap the dumbbell on the ground while rotating your torso to the right while keeping it in front of your chest. Then, pivot back to the center and rotate to the left while tapping the dumbbell on the ground. Five times on each side, repeat.
• You can modify the technique by doing it without a dumbbell.

V-sit

How To Do It:

• Using your abdominal muscles, slowly lean back a few inches while seated on the floor.
• Slowly raise your legs into the air to form a tabletop position.
• Straighten your arms ahead of you until they are parallel to the mattress.
• Create a “V” shape with your body by extending your legs straight up to a 45-degree angle and keeping a strong core throughout.
• Always have the option of putting them in front of you.
• Try extending your arms towards the ceiling to see whether you still feel secure in this position.
• For ten seconds, maintain this posture. Maintain a tight core, relaxed shoulders, and squeezed inner thighs.
• Allowing go of your arms and legs will bring you back to the starting position.

Bicycle crunch

How To Do It:

• Your feet should be as wide apart as your hips when you lay on the floor with your knees bent.
• Use your abdominal muscles to raise your left shoulder blade off the floor while holding your hands behind your head and bending your elbows out to the outside.
• Pull your left elbow and right knee together at the same time.
• While maintaining your right knee bent, stretch your left leg erect in front of you at a 45-degree angle. Lift your left knee near your right elbow while straightening your right leg as you repeat on the other side.
• Maintain the leg-swapping pattern while engaging your core.
• As you swap sides, rub your inner thighs together to make sure your legs touch the midline of your body.

Toe reach

How To Do It:

• Laying on your back, pointing your feet upwards, extend your legs upwards.
• By slightly bending your knees, you can change it.
• Exhale and contract your upper abs, lifting your head, neck, and chest off the floor while extending your arms toward your toes.
• twenty times.

Ab Wheel Rollout

How To Do It:

• Hold an ab wheel beneath your shoulders while kneeling on the ground.
• Roll the wheel forward while bracing your abs until you notice a potential loss of core stability and the possibility of hip sagging.
• To restart, roll yourself back.

Burpee

How To Do It:

• This full-body exercise is an underappreciated abdominal workout.
• Squat, put your hands on the floor, then “jump” your feet out into a pushup stance while still standing.
• Push yourself up, then leap from your feet to the palms of your hands.
• Throw your hands above your head and leap as high as you can with a powerful force.

Corkscrew

How To Do It:

• Start by lying on your back with your legs straight and at a 45-degree angle to the floor.
• Taking a deep breath, roll your spine off the mat into a hovering position with your feet high and your hips elevated and tilted back.
• Once you’ve exhaled, roll your spine through the center at a 45-degree angle while pressing through your hands and tucking your legs to the left.
• To make a circle, tilt your legs to the right and then roll back up to hang.

Weighted Situp

How To Do It:

• Lay down on the ground while holding a weight plate close to your chest.
• With your feet flat on the ground, bend your knees 90 degrees.
• Sit completely upright with your chin tucked into your chest.

Hanging Knee Raise

How To Do It:

• Start by grabbing a pull-up bar with your shoulders, hanging with your arms straight, shoulders together, and head between your arms.
• When your upper thighs are equal to the ground or higher, lift your knees and keep your feet close together.
• Hold momentarily at the top, then gradually drop
• Ensure that when you descend, your legs do not swing backward.

Glute Bridge March

How To Do It:

• Legs bending heels beneath knees, and feet flat on the ground as you lay on your back.
• Cross your arms over your chest while keeping your palms up. As you lift your hips, align your body so that your shoulders, hips, and knees are all in a straight line.
• Maintaining an angle of 90 degrees with your right leg, hold your abs and elevate it over your hip.
• You should then put your right foot down after a little pause.
• Put your right foot down following a brief pause. Repeat on the left side. It’s one rep. Make 12 repetitions.

Medicine Ball Slam

How To Do It:

• Raise the medicine ball squarely over your head with your outstretched arms while standing up straight with your knees bent just slightly.
• By standing on the balls of your feet and bending forward at the waist, you can throw the ball to the surface while engaging your core muscles.
• Repeat after catching the ball. The technique will offer you strong shoulders in addition to strengthening your abs.

Kettlebell Goblet Squat

How To Do It:

• Standing a little wider than hip-width apart with your toes pointed slightly out, hold a kettlebell in each hand.
• Hold the kettlebell by the horn, right-side up, with your elbows pinned to your ribs and the weight directly below your chin.
• Squat as low as you can without letting your lower back round at the bottom by bending your hips and knees and keeping your arms parallel to your chest with your elbows pointed down.
• Take a brief pause for two seconds, then propel yourself back up to the starting position using your heels, glutes, and legs.
• It’s one rep. Make 10 repetitions.

Squat To Oblique Twist

How To Do It:

• Put your hands on the back of your ears and stand with your toes shoulder-width apart.
• Focus on maintaining your chest up and your weight evenly distributed between your toes and heels as you squat down.
• Regaining your balance by pushing through your feet, driving one knee across your chest while rotating your body, and bringing the opposing elbow to that knee.
• To get back to the beginning position, lower your knee. It’s one rep. 12 repetitions per side.

Plank Jack

How To Do It:

• Begin in a high plank position, keeping your core and glutes tight and your palms level on the mat with your hands shoulder-width apart, shoulders placed over your wrists, and legs extended behind you.
• Jump in and out with your feet as though you were performing jumping jacks. Avoid bouncing up and down when jumping your feet in and out, especially on the butt and hips.
• Keep going for a specific period.

Dead Bug

How To Do It:

• Lay face up with your legs in a position on the table (knees bent 90 degrees and folded over your hips) and your arms stretched towards the ceiling. This is where everything begins.
• Straighten out your right leg slowly while lowering your left arm from the shoulder. Both should continue to be elevated a few inches. Squeeze your butt and push your lower back toward the ground. while keeping your core taut.
• Put your arm and leg back in their original positions.
• Similarly, stretch the other side with your right arm and left leg.

Core Roll Up

How To Do It:

• Arms elevated above your head, feet flat on the floor, and in a backward lying position.
• As you progressively raise your spine off the floor, beginning at your shoulders and working your way down to your lower back, lift your arms until your wrists are exactly over your shoulders.
• Sit up straight and then proceed to fold your body over your legs while maintaining a tight core.
• To drop back to the earth, roll across your lower back to your shoulders and then the other way. It’s one rep.

Cable Crunch

How To Do It:

• Your wrists should be pressed on the sides of your head as you hold the rope attachment in each hand.
• Flexing your hips will help you lower your body, but you should also let the weight of the rope raise your upper body, extending your lower back.
• Exhale as you draw the rope downward, keeping your hips still, and flexing your abs to cause your back to arch.
• Hold for two counts. Your lower back will stretch once again after you relax your abdomen and let the rope elevate your upper body.

Stability Ball Tuck

How To Do It:

• Lie on the ground in a push-up position with an exercise ball under your feet.
• Roll the ball forward while bringing your knees up to your chest.
• Holding the tucked position for a few moments, extend your legs back to the beginning position.
• Repeat as many times as necessary.

Sit-Ups

How To Do It:

• Lay on your back with your feet firmly planted on the floor and your legs folded at a 45-degree angle.
• Put your hands on your temples and slowly elevate your torso so that your legs and chest are in line.
• Bring the top of your body back down gradually. It has been done once.
• For 30 seconds, repeat.

Barbell Rollout

How To Do It:

• Place 10-pound plates on the barbell and crouch down behind it.
• You ought to have your shoulders above the bar.
• Roll the bar forward while bracing your abs, reaching until you feel your hips starting to droop.
• Take a step backward.

Swiss Ball Crunch

How To Do It:

• Legs spread shoulder-width apart on the floor, lean back on the Swiss ball.
• The ball ought to be supporting your lower back.
• Tuck your chin in and put your hands behind your ears.
• Once you’re sitting up, arch your body back off the ball.

Pike to Superman

How To Do It:

• Set your toes on the support ball and assume the pushup stance.
• Roll the ball towards you while bending your hips until your torso is vertical.
• Roll the ball up behind you so your body forms a straight path with your arms stretched above but your hands remaining on the floor. Roll back so your body is level again and straighten your spine. You should appear to be soaring downward like Superman. A rep is one.
• To get back into the pushup pose and start the next rep, pull with your lats.

Swiss Ball V-Up and Pass

How To Do It:

• Hold the Swiss ball between your ankles while lying on your back on the ground.
• Put your hands behind your back.
• Pass the ball from your legs to your hands while standing up and elevating both of your legs at the same time.
• Return to the ground, then repeat the process by passing the ball from your hands to your legs. One rep equals one pass.

T Pushup

How To Do It:

• Start with your arms straight and your hands on some light dumbbells (or start without any weights, like in the example).
• As you push yourself back up after lowering yourself, raise your left arm and turn to the left so that your left arm is straight up and your right side is facing the ground.
• Your body should resemble a “T” with its sides extended.
• Go once more to your starting location after completing the opposite side.

Plank Tap

How To Do It:

• Begin in a high plank position with your legs extended beyond you, your shoulders above your wrists, your palms shoulder-width apart, and your glutes and core engaged.
• To stop your hips from rocking from side to side, tap your right hand to your left shoulder while contracting your glutes and midsection.
• Use your left hand to touch your right shoulder in the same manner. It’s one rep.
• Continually switch sides.
• Try spacing your legs a little more to make this simpler.

Summary

In conclusion, incorporating regular abs workouts into your fitness routine can yield numerous benefits for your overall health and physique. A strong core not only enhances your appearance but also improves your posture, stability, and overall functional strength. Coupled with a balanced diet and a holistic approach to fitness, consistent abs workouts can contribute to your journey toward a healthier and more confident version of yourself.

Always ensure proper form, listen to your body, and consult a fitness professional if you’re new to working out or have any underlying health concerns. So, embark on your fitness journey with determination, stay committed, and enjoy the positive changes that a well-rounded abs workout can bring to your life.

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