Six-Pack Abs Exercises

Sit-ups and crunches are mainstream methods of attaining six-pack abs. On the otherhand, the chest-to-knees exercise is a harmful exercise for your back. On the contrary, working with some complex moves (excluding crunches and sit-ups), coupled with nutritious diet can help in achieving the six-pack abs desired by most.

Listed below are six exercises for achieving those ripped six-pack abs:

1. Pull-up

Clasp the pull-up bar a bit wider than length of shoulders. Now bend your legs behind, take the shoulder blades in a downward and backward position, cross the feet, tighten your abs and squeeze the buttocks. Now follow these steps:

- Pull the entire body upwards till the collarbone is at level with the bar

- Repeat the exercise

- Perform 3 reps for optimum results

- Take one minute of rest between each rep

2. Medicine ball slam

Hold a medicine ball and keep it above your head.

- Maintain an upright posture

- Throw the ball downwards with full force

- Repeat the exercise in 3 reps

- Take one minute of rest in between.

3. Ab-wheel roll-out

The individual should position himself in a kneeling position.
Hold an ab-wheel's handle keeping the shoulders and hands in sync. Now move the hips forward while rolling this ab-wheel outwards. Just an arm movement is required; keep the back flat at all times. If the body gets misbalanced, it's time to stop the exercise.

- Repeat the exercise in 3 reps

- Take one minute of rest in between.

4. Pall-off press

Hold a D-handle and connect it to the cable cross machine. Fix the pulley to chest height. Stand at a two feet distance and pull the handle to your chest. Push the handle in a straight line so as to maintain the position of the exercise. Return the handle back to its original position.

- 10 reps for each side

- Take one minute rest in between

5. Barbell landmine

The barbell is stuck between two walls in the corner. Hold the barbell by its one end and bring it close to your chest. Using both hands, press barbell out from the chest with laced fingers. Keep the arms in line, move the shoulders to one side and onto to the other. Now, return to original position.

- Repeat this exercise in 3 reps

- Take one minute break

6. Pendulum

With back on the floor, raise the legs to a 90 degree angle, analogous to a right angled triangle. Keeping the legs straight up, bring them down on the floor to left and then right. This technique hurts quite a bit in the gut.

- Repeat the process multiple times

- Take one minute break


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Crunching Six-Pack Abs

Six-pack abs is a top priority for men aiming to be desirable. As is the case, men end up investing countless hours in crunching exercises, which is harmful for muscles. As a rule of thumb, the sets are supposed to be a set of 10-12 reps for optimum results. Often, weights are added as well as cable machine is used for maximum impact. Another factor men often neglect is that fat covers abdominal layer, which means they should be extra watchful of their diet.

What's in a six-pack?

It takes immense time investment, patience and dedication to develop six-pack abs. Exercising consistently and dieting is necessary for shaping six-pack abs. Rigorous exercise removes the abdominal fat layer, revealing muscular and toned abs.

Below is assortment of six-pack abs exercises for amateurs to develop ripped six-pack abs:

Crunches

The most popular exercise for six-pack abs is crunches.
Given below is a step by step guide:

- Lay on the floor dead-straight

- Bring your hand back of the head (without touching the neck)

- Slowly bring the head above the mat

- Bring the chest towards the knees

- Lower back must remain on the floor

- Perform 10-12 reps/ set

Reverse crunches

Reverse crunches puts less strain on the neck and back as opposed to crunches. Perform the following steps for reverse crunches:

- Repeat the steps followed in crunches

- The arms are kept straight

- Bring the knees to your chest and hold them. Bring the hips above the floor and contract the abs

- Perform 10-12 reps/ set

Oblique crunch

- Another derivative of crunches routine is to focus on obliques which develops six-packs

- Repeat the first step as usual for crunches

- Repeat the second step as well

- Now crunch sideways on either side

- Perform 10-12 reps/ set

Crossover crunch

The last crunch derivative is the crossover crunch:

- Repeat the steps of crunches. Take the foot to the opposite knee

- Lift the shoulders from the floor, contracting the abs

- Keep the neck still

- The elbow meets the knee

- Perform 10-12 reps/ set

Knee raise

For lower abs exercise, knee raise is the optimum exercise. Use dip bars or in other case elbow straps. Pull-up bar can work too.

- The feet are kept together and don't touch the ground

- Using the abdomen, bring the knees upwards

- Perform 10-12 reps

Plank

The plank is used to form a link between lower and upper body. Crunches are half work done for attaining six-pack abs. Planks are essential for stronger abs and spine. Here's how to perform planks:

- Hold the body in a straight position

- Now look at the floor

- Hold this position for as long as possible


Umar Asad is a an avid freelance writer having 5 years of experience in multitude of niches.

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