TOP 6 EXERCISES FOR 6-PACK ABS

Even if the internet is full of it, you should already know that there are no shortcuts to getting 6-pack abs. You can achieve a six pack only through a combination of nutritious foods and core-strengthening exercises.



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Perform at least 3 sets of each exercise for 2-3 times per week.

1. Crunches (Reps: 15-20)

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1. Lie down on the mat, keep your knees bent, your back and feet flat, and your hands supporting your head.
2. Lift your shoulders, squeeze your abdominal muscles and hold for 1 to 2 seconds.
3. Slowly return to the starting position and repeat until set is complete.

2. Russian Twists (Reps: 15-20 per side)

Russian Twist High Res Stock Images | Shutterstock

1. Lie down with your legs bent at the knees.
2. Elevate your upper body so that it creates a V shape with your thighs.
3. Twist your torso to the right, and then reverse the motion, twisting it to the left.
4. Repeat this movement until set is complete.



3. Side Planks

Side Plank Hip Lifts Exercise: How to Do It Properly | Openfit

1. Start in a side plank position, with your shoulder over your elbow and your body in a straight line.
2. Bring your hip down, without letting it touch the floor, and then bring it back up to the side plank position.
3. Repeat and switch sides.

Time: 3 minutes (30 seconds x 3 reps per each side)

4. Bicycle Crunches (Reps: 15-20 per side)

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1. Lie on your back, lift your shoulders off the mat and raise both legs.
2. Bring one knee and the opposing elbow close to each other by crunching to one side, and fully extend the other leg.
3. Return to the starting position and then crunch to the opposite side.
4. Repeat until the set is complete.

5. Leg Raises (Reps: 15-20)

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1. Lie on your back with your hands by your sides or underneath your glutes. Keep your legs straight or just slightly bent.
2. Raise your legs until your body is in an L shape.
3. Pause, lower both legs slowly and then return to the starting position.
4. Repeat until set is complete.

6. Regular Planks

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1. Get into a push up position, with your elbows under your shoulders and your feet hip-width apart.
2. Bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line.
3. Hold for as long as possible.

Time: 3 minutes (30 seconds x 6 reps)

You can do regular planks, or you can choose a different type of plank for each set. Here you can find a variety of plank exercises: 7 Plank Variations To Spice Up Your Workout.

Tips To Get 6-Pack Abs

1.Use the progressive method to always challenge your abdominal muscles.
2.Drink a glass of water every time you think you’re hungry. Eat only if you’re still hungry.

3.Rest your muscles! Doing this workout for 6-pack abs 3 times per week doesn’t mean doing it Monday, Tuesday and Wednesday. You need to let your abdominal muscles to rest at least 24 hours, so try working out your abs on Monday, Wednesday and Friday maybe.

4.Avoid consuming food products that contain an excessive amount of sodium or sugar.

5.When you’re not sure what training program to follow, rely on programs developed by real bodybuilders and fitness models. They’ve tried all kind of things throughout their life to build muscles, so they know what works best and what doesn’t.

6.Don’t give up! Never!