The top 10 overall exercises you will need to focus on in order
pass your 6pack quest.
High Intensity Interval Cardio
6pack abs are all about having a high metabolism.
HIIT makes your body burn calories at a high rate
throughout the day and night after training as well as
during training.
Look at the body of Olympic sprinters, they perform
interval training (sprints) and they have ripped 6packs.
High Intensity Weight Training
Weight Training causes your body to increase metabolism
and become more efficient at burning stomach fat.
It is a valuable tool to turn your body into an
abdominal fat burning furnace.
Core Exercises
Core exercises are stability exercises that work
primarily the transverse abdominis.
These exercises tighten up your mid-section making your
waist smaller.
The easiest core exercise to start with is the plank.
The key to success with core exercises is to learn how
to perform the exercises properly and never deviate from the
proper form.
Corrective Stretching
WHAT Stretching? Yes, bad posture can cause your
lower stomach to protrude forward. This is due to the
anterior pelvic tilt which is caused by tight hip flexors
and hamstrings and weak glutes, due to guess what?
Yes, you sitting on your butt all the time.
Performing abs exercises improperly can also cause this
to worsen.
Corrective stretching will help your body return to
proper alignment and your stomach will look flatter.
Hanging Leg Raises
These are not for the beginner. If performed
properly they are probably the most intense abs exercise.
The name hanging leg raises is not actually what you are
supposed to do. Raising the leg is hip flexion.
Performed properly by hanging from bar, ab-arm straps,
or ab chair and raising knees towards your chin, making sure
your abs go through a reverse crunch-like motion.
Resistance Abdominal Exercises
Using resistance for abdominal exercises can increase
the size of your abdominal muscles.
This means you can have abs showing with a higher % of
body fat.
When your body fat % is lowered you will have a great
looking 6pack.
BOSU Ball Crunches
The BOSU allows you to do most floor abdominal
exercises but with increased range of motion.
The best BOSU exercise is the bicycle (explained below)
on the BOSU ball, Good luck with that!
Physio Ball Crunches
Lying on a Swiss ball allows your abs to go through a
larger range of motion than anything on the floor.
Also requires you to stabilize your core muscles.
Perform by having hands interlocked behind your head,
and raising your elbows up toward the ceiling.
Remember to lower yourself slowly and keep the core
engaged.
Bicycle Maneuver
The bicycle maneuver has been clinically proven to
recruit the largest percentage of abdominal muscle fibers
Performed lying on the floor with hands behind head.
One foot forward and one foot up at a 90 degree angle.
You are going to alternately reach your elbow to your
alternate knee and repeat as many times until your abs are
begging for mercy.
Crunches
Just learning to contract the abdominal muscles properly
while having the core engaged could be the only abs exercise
you need to get a 6pack.
Top 6 Abdominal / Core Exercises for Getting a 6pack
The top 6 exercises that focus on your mid section. These
exercises work with different angles, resistances, and muscle groups
to make your waist smaller and tone the muscles under your fat and
skin.
Remember your mid-section or core is made up of 22 muscles.
The rectus abdominis (Abs) are only 1 of them. Abdominals are
only 1 of them.
Twisting Hanging Leg Raises
Perform properly by hanging from either a bar, abs
chair, or abs harness and lifting your bent legs so your
knees almost hit your chin.
This is a tremendous abdominals contraction and by
twisting you get both sides internal and external obliques.
BOSU Ball Multiple Angle Crunches
The BOSU ball is an extremely versatile tool to really
isolate your abs.
Lie on the ball with your lower back fully supported and
put your hands behind your head and experiment with
different angles of crunches
Planks
These exercises work to stabilize and tighten the mid
section and have numerous benefits.
Varying the level of stabilization by using stability
balls, discs, etc. will increase the intensity of the
exercises.
Physio (Swiss) Ball Crunches
Swiss ball crunches can be done from a variety of
angles.
To perform them properly, make sure the ball does not
move while doing your crunches.
Put your arms all the way behind your head, with your
hands interlocked and supporting your head and raise both
elbows towards the ceiling.
You may also change angles by lifting one elbow at a
time toward the ceiling.
Torso Twists
To perform properly you have to learn how to stabilize
your hips while moving your torso. Your core has to be
drawn in as well during the whole movement.
Different forms of resistance such as resistance tubes
can be used, but if performed properly you don't even need
resistance!
Stomach Vacuum
It can be performed anywhere at any place at any time!
Performed by expanding chest by taking a deep breath,
then blowing all the air out of your lungs while your chest
is expanded. After you blow out all the air in your
lungs you forcefully contract your core and abs and hold for
10 second increments. Advanced people can contract
their diaphragm and perform the abs rope.
Top 8 Specific Weight Training Exercises for 6pack Abs
Dead Lifts
Take a tremendous amount of energy and helps rev up the
body's metabolism.
Works many different muscles in the body especially the
lower back, legs, core and shoulders.
Cause your body to release more hormones that will help
you burn fat and maintain as well as gain muscle.
Using perfect form is 100% necessary to avoid energy and
get the most benefit.
Squats
Performing heavy barbell squats with proper form will
help your body release the chemicals (hormones) necessary
for accelerated fat loss.
Also working the largest muscles in the body
(quadriceps) and many stabilizer muscles will burn many
calories in the long run.
Using perfect form is very important as heavy squats may
be the most dangerous exercise because weight is directly on
top of you.
Power Cleans
A full body power exercise that will take everything out
of you and cause your body to shed fat at an increased rate.
Not for beginners, formal instruction is recommended.
Involves lifting a weight from the floor or hang to the
front of the shoulders in a front squat position.
Power Snatch
Only for advanced weight trainers the power snatch
involves lifting a weight from the floor to above your head
in an explosive power motion.
Uses a large % of the muscles in your body.
Takes time to learn proper form and is not recommended
unless you receive formal instruction.
Dumbbell or Barbell Rows
These work the major muscle group in your back as well
as the core.
Standing Military Press
Military press (overhead barbell shoulder press) is
another exercise that works a large muscle group.
Also you must stabilize your core and contract your
abdominals to support your back
Bench Press
Works one of the 3 largest muscle groups in the body
therefore will help you burn calories in the long run.
Heavy Weight Sit-ups
Using resistance can sometimes be a good shortcut for
getting 6pack abs with a higher percentage body fat than
usual.
Using resistance you can increase hypertrophy (build
muscle) the abdominal muscles so they can be seen under more
fat.
Your body fat % could be as high as 15% with abs showing
rather than the 8% or so needed to really see your abs.
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