This is very important for almost all people in the world. Six pack is something that every men and almost every women want. So what are the best exercises for that.
Purpose: To develop the upper and lower Rectus abdominis.
Execution: Attach a rope to an overhead pulley. Grasp each end of the rope, one end in each hand. Kneel down, holding the rope in front of your forehead, bend and curl your torso downward, rounding your back and moving your head towards your knees while feeling your abdominal muscles crunch together. Keep squeezing your ab muscles at the end of the movement for about 3 seconds, then release and slowly return to the starting position.
2.The Overhead Crunch
How to do it: Lie on your back with your knees bent and your arms straightened behind you. Then, keeping your arms straight above your head, perform a traditional crunch. The movement should be slow and controlled.
Why you should do it: By extending your arms you add a longer 'lever' to the exercise, placing a greater strain on the upper region of the rectus abdominis.
Do it: Lay face up on the floor with arms straight above your shoulders. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position, and then repeat on the opposite side. Do 14 alternating reps to complete one set.
Benefits: This exercise works the entire core, with an emphasis on the oblique and transverse abdominis muscles that flank your torso.
- Lie on your back in “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 into 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 center, slowly return to the starting position, and repeat the sequence.
Too tough? Drop the weight, and/or keep your feet on the floor throughout the move.
5.The Reverse Crunch
How to do it: Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they're bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.
The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it's tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.
Purpose: To shape and develop the External obliques, Intercostals, and Pectineus.
Execution: Sit on the floor while holding a medicine ball between your hands and your feet out in front of you. Bend your knees slightly and lift your feet so that they are suspended slightly off the ground while at the same time keeping your ankles together. Lean back so that your torso is approximately 45 degrees to the floor.
Hold the medicine ball out straight out from your chest with your arms slightly bent and then twist your torso over to one side as far as you can, bringing the medicine ball towards the floor on that side of your body, pause for a moment, then twist your torso in the opposite direction as far as you can while bringing the medicine ball towards the floor on that side of your body. Repeat this movement over, alternating side to side until you reach failure.
Do it: Get into a cannonball-type shape on your back, hugging your knees into your chest—yes, just like you’re at the pool at summer camp again. Simultaneously extend your legs and arms outwards into a “hollow” position, pressing your lower back to the floor. Hold for five seconds before curling up again, and complete five reps for one set.
8.High Low Plank Spider Lunge
Benefits: This plank variation forces the core to resist bending and twisting through your spine, and can improve hip mobility.
- 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 push-up position.
- Step your right foot forward, planting it beside your right hand, then return to 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.
9.Hanging Knee Raises
Purpose: To shape and develop the lower Rectus abdominis.
Execution: If available, secure your arms in arm harnesses attached to the chin up bar, or if you have no arm harnesses, then grasp the chin up bar using an over-hand grip. Allow your body to hang straight down keeping your feet together.
Next, curl your knees up towards your chest while keeping your legs together. Once your curled your knees up as high as you can, pause for a couple seconds while squeezing your lower abdominals, then slowly lower your feet back towards the floor as your legs straighten out again, bringing you back to the starting position.
How to do it: Lie on your back with your knees bent and hands placed behind your head. Then try ‘digging’ your heels into the floor, contracting your hamstrings, whilst performing an ordinary crunch.
Why you should do it: The theory is that by contracting your hamstrings, you disengage your hip flexors, which in turn makes the muscles of the stomach work that much harder during the exercise