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The Best Ab Workout For Building Six Pack Abs As Fast As Possible

Ab workout
If you’re interested in building six pack abs then you’re in the right place. Everybody wants six pack abs, but most of them are not able to achieve this goal. The reason behind is the lack of knowledge and many people don’t know the correct methods for building their six pack abs. Don’t worry because I’ve made a great and effective ab workout which will help you in building a strong core.
Let’s start with the basics by learning about the muscles which are being used in the exercises as these small things play a big role in building a strong core.

Abdominal Muscles

TRANSVERSE ABDOMINAL MUSCLES

Transverse abdominal muscles are regarded as the most significant component of your core muscles. They are layered below the internal oblique muscles and are the deepest muscles present in your core. The main function of these muscles is to maintain the pressure generated in your abdominal area and to provide support to your spine.

RECTUS ABDOMINIS MUSCLES

Rectus abdominis or six pack is a pair of muscles which are layered vertically on each side of your anterior wall. These muscles have a set of bumps known as the ‘six pack.’ Rectus abdominis are responsible for flexion of the lumbar spine and for freely movement of the body between the ribcage and pelvis.

INTERNAL OBLIQUE MUSCLES

Internal oblique muscles are a set of abdominal muscles found in the anterior abdominal wall just above the transverse abdominal muscle. The main function of these muscles is to help in bending and rotation of the torso.

EXTERNAL OBLIQUES

External oblique muscles are the largest abdominal muscles of the lateral anterior abdomen. These muscles are found on each side of the rectus abdominis. External oblique muscles helps in movement of the torso.

The Best Ab Workout For A Six Pack

Hanging Leg RaiseS

Hanging leg raise is an abdominal exercise which targets your six pack muscles. This exercise is performed by hanging your body on a high bar and raising your legs to the level of your torso.

Hanging leg raise exercise is more intense and difficult than captain’s chair and parallel bars exercise. It primarily target’s the rectus abdominis or the ‘six pack muscle.’ Hanging leg raise not only train’s your abdominal muscles but it also helps in development of your lat muscles, hip flexors and in stretching of your hamstring.

HOW TO PERFORM

To perform this exercise, hold a pull-up bar or a high mounted bar with your hands shoulder-width apart. Activate your abdominal muscles while keeping your torso stable, slowly raise your legs to the level of your torso keeping them straight. Hold and slowly return back to the starting position. This is one repetition of hanging leg raise exercise.

If you are a beginner, start performing 8-10 repetitions in a single set. Do at least 3 sets of this exercise.

If you have some experience, then you can perform at least 15-20 repetitions of this exercise in a single set. Try to perform at least 4 sets.

Side Planks

Side plank is an isometric core training exercise which works out for your internal and external oblique muscles. This exercise is performed by holding your body on either sides with the help of one arm and leg.

Side plank is great for developing overall body strength, primarily your abdominal muscles. It improves your balance and stretches your back and legs. This exercise also Strengthens your wrists, arms and shoulders as these muscles are used for supporting the balance.

HOW TO PERFORM

Lie down on your right side, stretching your legs straight. Bend your right elbow and align it with your shoulder so that it is exactly positioned under your it. Your head should be in line with your spine, looking in the same direction. Raise left arm to your shoulder level, perpendicular to your body. Engage your abdominal muscles, lift your torso from the mat. Hold the position for 30 seconds, return back to the starting position. Perform the same operation with other side. This is one set of side planks.

If you are a beginner then you can perform at least 30 seconds of hold.

If you have some experience in performing side planks then you can hold your position for at least 1 minute.

Plank Exercise

Plank is an isometric abdominal muscle training exercise. It train’s your six pack and transverse abdominal muscles present in the anterior abdominal wall. Plank is performed by holding your body in a push up position for maximum time possible.

Plank exercise strengthens your core and enhance muscle definition. Performing plank will increase your metabolism which will result in losing fat from your body. Plank also improves your posture and aid back pain problems.

HOW TO PERFORM

To perform plank exercise, get into a push up position. Balance the body on your forearms, your back should be straight with your legs hips width apart. Now look in forward direction and engage your abdominal muscles. Hold the position for 1 minute and then rest for 30 seconds. Remember to inhale and exhale from your nose(its important). This is one set of plank exercise.

If you are a beginner hold the position for at least 1 minute, perform 3 sets of this exercise.

If you have some experience then you can hold the position for more than 1 minute and perform at least 4 sets.

CocoonS

Cocoon is a bodyweight abdominal strength training exercise which primarily strengthens your six pack abs. Cocoon is performed by bringing your knees towards your chest and arms to your center, behind the knees.

Cocoon exercise is great for improving flexibility and stability in your lower back and hip flexors. This exercise is great for training your core and for burning large amount of calories.

HOW TO PERFORM

Cocoon exercise is performed by, laying down on your back with your arms and legs extended. Bring your knees towards your chest by lifting your hips off the ground. Raise your head off the ground and move your arms towards the center. Hold the position and then slowly return back to the starting position. Perform the given steps simultaneously. This is one repetition of cocoon exercise.

If you are a beginner perform at least 8-10 repetitions of this exercise in a single set, as this exercise is little difficult. Perform 3 sets of this exercise.

If you have some experience then try to perform at least 15-20 repetitions. Perform 4 sets of this exercise.

Mountain Climbers

Mountain climber is a dynamic muscle training exercise performed for building strength in overall body, primarily in your abdominal muscles. This move is performed by getting into a plank position and then moving your knees alternatively towards your chest.

Mountain climber is one of the best exercise for building strength and endurance in your body. Many muscles groups are trained while performing this exercise. Mountain climber burns large amount of calories in your body, it is primarily effective for building six pack abs.

HOW TO PERFORM

Mountain climber is performed by getting into a plank position. Your hands should be shoulder width apart. Your back straight and head aligned with your spine. Pull your left knee towards your chest, hold and return back. Perform the same procedure with your other knee, Inhale and exhale alternatively while changing legs. This is one repetition of mountain climber exercise.

If you are a beginner perform at least 10-12 repetitions in a single set. You can perform 3 sets of this exercise.

If you have gained some experience then you can try 20 repetitions in a single set. You can perform 4 sets of this exercise.

Medicine Ball Slam

Medicine ball slam is an intense crossfit exercise performed for building strength, endurance and agility in your body. This exercise is performed by throwing a medicine ball (weighted ball) with full power on the ground.

Medicine ball slam is an overall body muscle training exercise in which many body muscles are used. Medicine ball slam is great for building six pack abs and for losing fat from your body as this exercise increases your metabolism. The dynamic movement of this exercise builds agility which helps an athlete to perform great in sports activities.

HOW TO PERFORM

Perform this exercise by standing tall with your back straight and your feet hips width apart. Hold a medicine ball with both hands at your torso. Raise the medicine ball overhead till your arms are extended. Now throw the ball straight with full power on the ground using your abdominal muscles and hips. Exhale as you slam the ball, squat down to pick up the ball and then again perform the same procedure. This is one repetition of medicine ball slam exercise.

Beginner’s can try to perform 10 repetitions of this exercise in a single set, with 3 sets in total.

If you have gained some experience then try doing 20 repetitions in a single set, with 4 sets in total.

Sit-upS

Sit-up is an abdominal endurance training exercise performed for building strength and toning your abdominal muscles. Sit-up is similar to crunches but has greater range of motion compare to crunches and works for more muscle groups.

Performing sit-up is great for training, tightening and toning your core muscles. Sit-ups also helps in improving your posture and it reduces the chance of getting back pain problems. This exercise is also performed by athletes for developing strong core muscles which will help in better performance in sports activities.

HOW TO PERFORM

Start this exercise by laying down on a yoga mat. Bend your knees with hips width apart. Bend your elbows and place your hands behind your ears. Curl your body towards your knees. Hold the position and then slowly return back to the starting position. Remember to inhale while moving towards your knees and exhale while returning back. This is one repetition of sit-up exercise.

If you are a beginner then try to perform at least 10-12 repetitions in a single set. Perform 3 sets of this exercise.

If you have gained some experience then try performing 18-20 repetitions in a single set. Perform 4 sets of this exercise.

Bicycle Crunches

The bicycle crunch is a core training exercise, regarded as the best exercise for building six pack abs by the American Council on Exercise (ACE) in 2001. This exercise is performed by moving your arms and legs towards each other alternatively.

The bicycle crunch primarily strengthens and tone your rectus abdominis (six packs) muscles. This exercise is easy to perform as no equipment is needed. Bicycle crunch also helps in stretching your lower back and your hip flexors.

HOW TO PERFORM

Bicycle crunch exercise is performed by laying down on a mat with your body straight. Your hands should be behind your ears and your knees bended with hip width apart. Move your left knee towards your right elbow and your right elbow towards your left knee. You don’t need to touch both of them just focus on your core muscles while doing this movement. Hold the position and then return back to the starting position. The same procedure is carried out by the opposite limbs. This is one repetition of bicycle crunch exercise.

If you’re a beginner try doing 10-12 repetitions in one set, perform at least 3 sets.

If you have some experience then try 18-20 repetition in one set, perform at least 4 sets.

Standing Kettlebell Swing

The standing kettlebell swing is a weight training exercise performed primarily for building strong core muscles. This exercise also works for many other muscle groups. The movement is easy as you only have to swing a kettlebell from the ground to level of your shoulders.

The standing kettlebell swing exercise is great for developing overall body strength and endurance. This exercise improves your balance and posture. Standing kettlebell swing is also performed by athletes due to the great benefits it contains.

HOW TO PERFORM

Start this exercise by standing up straight while holding the kettlebell with both the hands. Bend your knees and lower your hips, similar to a squat position. With the help from your lower body swing the kettlebell in upward direction, straighting your knees. Aim for your chest height till your shoulders are extended straight. While your core muscles are contracting, hold the position and then return back to the starting position. This is one repetition of standing kettlebell swing exercise.

If you’re a beginner then try doing 10-12 repetitions in a single set, with 3 sets in total.

If you have some experience then try doing 20 repetitions in each set. Perform 4 sets of this exercise

Superman Exercise

The superman exercise is an isometric abdominal muscle training exercise which primarily works for your core and lower back muscles. Superman exercise is performed by balancing your overall body with the help of your abdominal muscles on the ground. The position of this exercise is very simple but holding the position for long period is difficult.

The superman exercise is great if you are suffering from back pain as this exercise helps in lower back stretching. This exercise not only works for your abdominal muscles but it also strengthens many major muscle groups.

HOW TO PERFORM

The superman exercise is performed by first laying with your face down on a mat, with your arms and legs extended. Lift both your arms and legs from the ground at the same time, creating tention in your abdominal muscles. At this stage your full body weight is applied on your abs. Hold the position for at least 30 seconds and then return back to the starting position. This is one set of superman exercise.

If you are a beginner try holding the position for 15-20 seconds in a single set as this is a advance exercise. Perform 3 sets of this exercise

If you have some experience then try going for 45 to 1 minute in a single set. Perform at least 4 sets of this exercise.

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