Best exercises 6 pack abs

Best exercises 6 pack abs

Do you dream of having abs like Cristiano Ronaldo?

if you want to train your abs to make them look as good as Ryan Reynolds or even CR7.You actually can, its a matter of commitment and dedication.

Also to understand that only exercises won’t give you six-pack abs. As most of you are familiar with the work and life dedication of Ronaldo to maintain his level of fitness and that smoking good looking abs Its a combination of Nutrition and exercise.

The good news is that there are a huge variety of exercises that will help you achieve that Sixpack you always wanted.

Let’s get into work now. Shall we?

Here are some of the best exercises for a 6 pack abs

1.Jumping jacks

Jumping Jacks targets Lats, shoulders, biceps, triceps, inner thighs, hamstrings, quads, calves, and glutes.

  1. Stand upright with your legs together, arms at your sides.
  2. Bend your knees slightly, and jump into the air.
  3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
  4. Jump back to starting position.
  5. Repeat for the recommended amount of repetitions. Usually for beginners its three to 10 minutes.

2.Push-ups

Best exercises 6 pack abs

Push-ups targets chest muscles, or pectorals shoulders, or deltoids, back of your arms, or triceps.abdominals.

  1. Get down on all fours, placing your hands slightly wider than your shoulders.
  2. Straighten your arms and legs.
  3. Lower your body until your chest nearly touches the floor.
  4. Pause, then push yourself back up.
  5. Repeat for the recommended amount of repetitions. Usually for beginners 3-15 ratio.

3.Medicine ball slam

The medicine ball slam is done for developing power, strength, and speed. It works best for triceps, abdomen, shoulders, calves, back, glutes, quads, etc. This exercise increases heartbeat and burns a good number of calories. Resulting in weight loss.

  1. Standing up with your knees slightly bent lift the medicine ball directly over your head with your arms extended.
  2. Rise up on the balls of your feet and use your core muscles to throw the ball to the ground as you bend forward at the waist.
  3. Catch the ball and repeat. The motion will not only train your abs but will also give you powerful shoulders.

Repeat for the recommended amount of repetitions. Usually for beginners its 3-5setsand6-8  repetitions.

4. Hanging leg raises

People commonly find that hanging leg raises as one of the most difficult exercises to do. This is particularly a really good exercise for working out those tensor fasciae latae, pectineus, sartorius, the adductor longus, and adductor Brevis.

  1. Hang from a chin-up bar with both arms extended at arm’s length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backward. This will be your starting position.
  2. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
  3. Go back slowly to the starting position as you breathe in.
  4. Repeat for the recommended amount of repetitions. Usually for beginners its 3-10 ratio.

5.Plank

The plank is a commonly used exercise method. The planks target the glutes, hip flexors, lower back, and shoulders. It has many different forms but here we discuss the regular plank.

  1. et in the pushup position, only put your forearms on the ground instead of your hands. …
  2. Squeeze your glutes and tighten your abdominals.
  3. Keep a neutral neck and spine.
  4. Create a straight, strong line from head to toes – a plank, if you will.
  5. Hold that position. For beginners, the time would be 30-60 secs.

6.Reserve crunch 

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Reverse Crunches work all of the muscle, with extra emphasis on the lower region.

Secondary muscles include the obliques, which are the muscles on either side of the rectus abdominis, and the transverse abdominis, the deepest of all abdominal muscles whose functions include stabilizing the spine and core.

It can be known as a main routine exercise for six-pack abs.

  1. Lie flat on your back on the floor with your legs straight in front of you.
  2. Place your hand’s palms down at your sides for support.
  3. Slowly bend your legs at the knees and bring them toward your chest.
  4. Once your knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
  5. Return your legs to the starting position and bring your torso back to the floor.
  6. Repeat for the recommended amount of repetitions. Usually for beginners its 3-10 ratio.

8.Mountain climbers

Mountain climbers are also known as running planks. This workout your full body but especially your arms, shoulders, quads, and core.

  1. Start in high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.
  2. Keeping your core tight, draw your right knee to your chest.
  3. Return to the starting position and immediately draw your right knee to your chest.
  4. Return your right leg to the starting position. That’s 1 rep.
  5. Continue to alternate. The quicker you move your legs, the more of a cardio challenge this will become.
  6. Make sure to keep your core engaged and back flat throughout the process. If you have to slow down to keep the form that’s totally fine to do so.

Bottom line

If getting ripped abs and a great body is what you want. The exercises mentioned above suits you well, for you to get started on that journey. But sorry to disappoint you it ain’t gonna cut it all.

Eating right is just as important for your goals. To get in shape, you don’t need a personal trainer or some guru.

A nutrition plan, a proper workout routine and monitoring your calories will help any age in losing weight and achieving a body of your dreams, which in turn has many health benefits as well.

 

 

 

 

11 thoughts on “Best exercises 6 pack abs”

  1. I totally agree that abs don’t just come with working out! Although some people are blessed with a fast metabolism and can burn fat quickly no matter what they eat.  I have seen people get great results in their upper body with push ups and crunches.  It seems that if you target your core area that all of your body will get into shape.  

  2. Great post, It shows all the best exercises to achieve a six pack, and more importantly to achieve strong muscles in a safe and healthy environment. Everyone should try to do some exercise each day, whether they wish to build a six pack or to simply look and feel great for themselves.

    Thank you

    1. Well thank you, I’m pleased to hear that you find the information useful. If you have any questions don’t hesitate to contact me.

  3. Thanks for sharing! I was always under the impression that crunches and similar exercises were the best way to get six-pack abs! I honestly had no idea that jumping jacks and push-ups would help with your abs! How many times a week and how many reps of each exercise would you recommend for the best results? 

    Thanks!

    Leann

    1. Well, that’s right. Most exercises focus on different areas of your body. Jumping jacks, for example, focuses on Lats, shoulders, biceps, triceps, inner thighs, hamstrings, quads, calves, and glutes, but not mainly your core. But, you won’t feel the same burn-in your abs from doing jumping jacks as from a set of planks, but you’re still working these muscles. Best to advised for doing in 3-10 minutes continuously.

      When it comes to push-ups its a really good exercise for your chest with the anterior head of the shoulder and triceps while doing push-ups you have to keep your core stable throughout the entire exercise, so it definitely does help you work the core area. A recommendation would be 3 sets with 10 repetitions.

  4. I workout regularly, with the instruction of a coach, and although my upper abs are showing some definition, the lower abs need improvement. Not sure if I will get a six pack, but I am working in that direction. I am just knowing that jumping jacks help abs. I didn’t know that. I find the plank, push ups and hanging leg raises very challenging, and from your descriptions these are what I need to do. So I will just go ahead and stop complaining. I will do what i need to do. Thank you for your article.

  5. I totally agree with you that having an astonishing and sexy abs is a combination of both nutrition and exercises. Thanks for pointing this out because we tend to focus on exercises alone. 

    These exercises you have shared are nice but I must admit that I am only familiar with push ups. I’d take a closer look at the others.

    Regards!

  6. Hey, I am enjoying while reading your article on the best exercises for six pack abs. I will try all for myself to create six pack abs. I know it is not easy to achieve but from our regular practice we will be able to create them. I found your guide is very simple for me. I will try my best to develop these six pack abs. We will also use proper diet. I know it is the basic requirement.

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