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| Six Pack Abs Exercises Six Pack Abs Exercises |
Whatever your standard, there's something below to suit both the keg-carrying boon as well as the guy upgrading from six to eight abs. Whether you chose one exercise and do a pyramid set for the perfect finisher to any workout, or take off five exercises for five sets and create a bespoke abs day as part of your weekly training program these are the moves you need.
These are some really great home exercises that I put together to help people target without having to go to a gym. These home lab exercises are designed to really work your abdominals, and you will definitely feel it in the morning.
These home exercises will get your abs in shape but you need to remember that in order to see your abs, you will have to eat right, too.
All of this exercise can be performed at home. You don't need any special equipment just your body and some abs!
Here are some great home exercises you can do right now and start seeing results.
Six Pack Abs Exercises
The exercises
Bench crunch 2 x 30
To do a bench crunch, you need to find a bench or a couch and prop your feet up on it. You want your body to resemble a stair step. Your shins will be the top of the stair step and your abdominal region will be the bottom of the step. Put your hands behind your head, look at the ceiling and perform a crunch. It's that simple.
Bicycles 2 x 30
Bicycles are a great lower ab workout. To do this exercise start in a sit-up position. But instead of keeping your feet on the ground, perform a bicycle motion with your feet in a position like you're peddling.
While one leg is out straight, the other should be bent and that knee should be close to your chin. Put your hands behind your head like a regular crunch, but instead of actually crunching, you will touch your left elbow to your right knee, and your right elbow to your left knee. Each elbow touch is counted as one rep. If you can't touch your elbow, don't worry about it. Just do the motion and eventually, you will get it.
Knee ins + crunch 2 x 8
To perform a knee in, lay down on the ground in a setup position. Now instead of doing a setup, you will keep your knees together and bring them up to your chin while you perform a crunching motion.
As you let your head back down to the ground, extend your legs until they are straight and parallel to the ground. Try and keep your legs and feet about 5 inches off the ground at all times. After your legs are fully extended and your head has reached the ground, bring your legs and chin back together and perform another crunch.
Lying leg thrusts 2 x 8
To do a lying leg thrust, start by lying on your back and putting your feet straight up in the air. Lower your feet to a 45° angle and come back up to a 90° angle and use your abs to push your legs and hips off the ground. Try and hold this position in the air for two seconds then lower and repeat.
Alternating crunches. 2 x 30
This exercise is kind of like the bicycles except your feet will stay stationary and in a setup position. You will do a regular crunch, except you will turn your body during the crunch so your left elbow touches your right knee and vice versa. Each crunch counts as a rep.
These are some great home ab exercises and they will get your abs in great shape. You must remember that without a healthy diet and weight training routine, you will never get visible abs. Working your abs out will make them stronger and the abdominal muscles bigger, but if you have a layer of fat over them you won't be able to see them.
Barbell Floor Wiper
Lie on your back on the floor, holding a barbell over your chest with straight arms. Keeping your legs straight, raise your feet directly above you. Start lowering them towards the right side of your body but don't let them touch the ground. Reverse back to the L-shaped position, lower to the left, then reverse. That's one rep.
Top tip: Pause and hold for a second when your feet are hovering an inch from the floor. This will not only work your obliques but, because your body is working against the rotation, it’ll hit your whole core too.
Barbell roll-out
Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and slowly roll the bar forwards. Pause and then reverse the move.
Top Tip: The further you roll out the harder it gets. Don’t overextend and let your hips sag. One short rep with a set core is superior to a full one with an arched back.
Cable wood-chopper
Set the cable to the highest pulley position. Stand side on to the machine, grab the handle with both hands, step away from the tower and stand with your feet shoulder-width apart. With your arms fully extended, pull the handle down and across your body to the opposite knee while rotating your torso. Pivot your back foot and bend your knees. Return to the start position slowly under control.
Top Tip: Don’t let the cable whip you back to the start position or you’ll waste half the rep. Fight against the weight and take a full three seconds to return to the top of the rep. The strength you gain from rotation exercises is immediately applicable to the sports field. Power through.
Two-Point Bridge
Get in a press-up position, with your hands beneath your shoulders and core locked to ensure a straight line from head to heels. Tense your abs and fight the urge to raise your hips as you lift your left foot and right arm until they're parallel to the ground. Slowly lower and repeat on the opposite side. That's one rep.
Top tip: Lifting two limbs turns this standard plank into a rotation exercise too, which works your core through every plane. That’s great news for your abs, but only if you can handle it. If the wobble gets too much just lift one limb at a time – it’ll still add a rotation but make it more manageable.
Body up
Start in a plank position with you forearms shoulder-width apart. Plant your palms on the floor and extend your body upwards, ensuring your torso remains straight throughout. Lower your body slowly to the starting position and repeat.
Top tip: You want bigger arms and shoulder to go with your washboard abs, right? This move combines upper-body work with your standard plank – and 3 sets of 20 to any plank circuit.
Crab walk
Sit on the floor with your hands planted on your back and your legs bent in front of you. Raise your hips upwards so only your hands and feet are planted on the floor. Start walking using your hands and feet to propel you forwards.
Top Tip: Lifting yourself an inch from the floor won’t work anything other than your shoulders. Keep your hips as high as possible to ensure you work your core throughout the walk. Aim for 25 meters and try to ignore the funny looks in the gym.
Spider crawl
From a press up position, raise one foot off the floor and bring your knee up towards your elbow. Pause then return to the starting position and repeat on the other side.
Top Tip: Make the move more difficult and work your obliques even harder by adding an extra half rep to each side. Lift your knee to your elbow, reverse and inch and then squeeze back to your elbow. It’s a killer.
Arms Extended
Lie back on the ground with your arms extended straight behind your head. Pull your knees in towards your chest, lift your backside off the floor and simultaneously lift your arms over your head to perform a crunch. Return to the start position and repeat.
Top Tip: Lock out your arms above you for the entire rep. This’ll help open up your abs and work the muscles through a greater range of motion for faster ab-related gains.
Flutter kick
Lie back and lift your heels a couple of inches from the floor by contracting your core. Alternately lift raise one leg and lower it, mimicking the kick you do in a pool.
Top Tip: Start crossing your legs from side-to-side out in front of you, not just up and down. That'll work your abs in multiple directions and hit your obliques for a solid center that extends further than the six cobblestones in front of you.
Medicine ball V sit-up
Grab a medicine ball and lie down on your back holding the ball over your head. Your arms and legs should be outstretched with your hands and feet lifted just above the floor. Begin the exercise by simultaneously raising your torso and legs up to touch the medicine ball to your feet. Then slowly lower back towards the floor. That's one rep.
Top tip: Work against the weight of the ball and don’t let it push you back to the floor in a slump. Control the descent and make sure you always have your shoulders off the floor. This will keep your abs engaged throughout the entire rep no rest for the ripped.
Side Jackknife
Lie on your side with your right leg on top of your left. Put your right hand behind your head, elbow flared out, and the other on the floor in front of you for balance. Contract your obliques to bring your right leg and elbow together, then slowly lower. Perform all your reps on one side before swapping.
Top Tip: If you’re new to this move it could fatigue your hip floors before you feel any benefit in your obliques. Foam roll the problem area after every session to loosen the tendons and help you up the reps.
Flat bench lying leg raise
Lie back on the bench with your legs extended in front of you off the end. Use your hands to grip the bench and steady yourself. Keeping your legs straight as possible, exhale and raise them until they are perpendicular to the floor. Slowly lower to the starting position.
Top Tip: Force your lower back into the bench by tensing your core. Not only will this ensure you use more of your mid-section throughout the rep, it’ll take strain off your spine and help injury proof the move.
Oblique crunch
Lie on your back with your knees bent and feet flat on the floor. Put your right hand behind your head, elbow flared out, and your left palm down perpendicular to your torso. Contract your abs to lift your shoulders off the floor and rotate your body to bring your right elbow towards your left knee. Slowly lower and repeat all your reps before swapping sides.
Top Tips: Add these to every abs workout as a finisher. They’re the perfect way to skip your nascent six and go straight for an eight-pack.
Hanging leg raise
Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and pull your pelvis back slightly. Tense your core and raise your legs until your thighs are perpendicular to your torso. Hold then lower slowly back to the starting position.
Top Tip: Let your legs dead hang at the bottom of each rep. This will force you to generate movement with your abs and stop you relying on the momentum of the downswing to get back up. If you’re swinging, you’re not winning.
Cable core rotation
Hold a cable with both hands to your right side, so your left arm is straight and stretched across your body. Only moving your arms, pull the cable to the opposite side until your right arm is straight. Return the cable back to starting position and repeat.
Top tip: Lock out your arms and shoulders, resisting the urge to drag the weight around with these muscles. The more you are able to isolate your core the quicker your six-pack will start to emerge.
Dragon flag
Lie back and hold the bench behind your head. Bend your knees and kick your legs up towards the ceiling, bringing your backside and back off the bench. Slowly move your body back down to starting position, then repeat.
Top tip: It might make it easier, but don’t swing your legs back up to the top of the rep. Instead, slowly pull your legs into a crunch before extending them upwards – it’s two moves for the pain of one.
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