In the area where it concerns getting six-pack abs, it’s done for so many reasons. One of the major purposes isn’t just about losing some weight in the abdominal area. It is on converting the fats around that region into a great muscle.
The abs workout routine can be done anywhere, whether at home or in the gym. There’re some cases where one isn’t conversant with the necessary abs exercises. He or she needs to be guided by a gym instructor or a professional.
There’re tons of exercises that might help in building muscles in some other body parts like the arms. These exercises majorly work on the abdominal areas for muscles and fitness routines.
Most exercises for six-pack abs are good but some are better in achieving better and longer results.
What exercises can yield the best result?
To engage in this abs workout routine, some of the exercises to do include;
This is a strength exercise workout routine that focuses on the abs. It has various levels as well from the beginner’s level to professional ones. For a beginner, it is always advised to start easy and advance.
- Lie flat on the floor (lying down position) with your knees raised. Make sure that you have someone who will hold your feet to a static position. Alternatively, you can hold your legs at a fixed position by supporting your raised knee with something under.
- Clasp your fingers tightly and place them behind your head, slightly over the ears.
- Keep the waist – feet position as static as possible. Raise the upper part of the body forward to a nearly sit-up position. Then lie down again.
- The forward and back movement will cause some contractions on the abdominals. Try to breathe out as well. You can do that as many times as your strength can take.
Note: A sit-up exercise for six-pack abs can come in various positions such as the Janda and Jackknife sit-up.
For non-beginners, they can style up their sit-up exercise by including weight lifting. It can be done with the hand free and rested on the chest to hold the lift on the chest.
The lower body can also be in a cycling motion by peddling a stationary bike. Simultaneously, the upper body continues being in an elevated and lying back position.
This can also be called a flat bench lying. It can be performed using the raised leg or pull-in position. This is also a strength exercise and helps greatly as a fitness routine for six-packs.
- Lie flat on the floor with the back on the ground, on a workout mat. You can use any other flat surface like a bench.
- Place your hand gently behind your back slightly above the waist. Make sure it’s facing down with the palms touching the ground or flat surface.
- Straighten out your leg to be in a normal position for the workout.
- For the raise leg method:
- Slightly raise your legs and lock them together with your knee to avoid them splitting. This position will keep you be at an angle of 90 degrees.
- You will have some contractions while on this position but makes sure you breathe out. Stay for a few seconds before bringing your feet down to your normal position, and breathe in.
- You can also try the hanging leg raise style. Here, you have to hang on a chin-up bar. Gently raise your legs to your torso to form a 90-degree angle.
- Your upper body remains static as well. You’ll be left with only the waist – feet areas in an up and down motion.
- This one is harder as there is no support for your back like the lying down position leg lifts.
- For the leg pull-in method:
- After you straighten out your legs, slightly bend your knees forward to your chest. This will form a V-shape with your torso and your legs at the same time.
- You will have some contractions as well in your abdominal area. Try breathing in and out and gently return to the initial position.
- Repeat as per instructed or as much as your strength can carry.
- Bent – knee raise method:
This’s almost similar to the two above methods mentioned but comes with a quite different position. This may be hard for beginners.
- Lie flat on your back to the ground or an exercise mat.
- Straighten your hands beside your body. Slightly raise your knee to an angle of 75 degrees gradually to your chest.
- This bent knee method will make your hip to be slightly raised (off the ground). It’ll cause a squeeze to your abdomen.
- Return to the normal position after a few seconds and repeat as instructed.
Note: To try another style, you can straighten your legs while doing so.
This is also one of the fitness routines for six-pack abs that require enough strength. It can be done by either a beginner or an expert.
Each has their levels of strength and come with various styles.
- Maintain a lying down position. Gently raise your knees to make your feet flat on the ground. Alternatively, you can place your legs on a bench, slightly apart with both big toes touching each other.
- Place your hands behind your head, gently above the ears without clasping your fingers. You can place them on your chest while keeping your arms in a crossed position.
- Elevate your shoulder above the ground gently, with your lower back pinned to the ground.
- This position will leave your abdominal muscles with no choice than to contract. Try to breathe out as well.
- Stay in the position for a while. Then, go back slowly to the normal position while breathing in.
Note: To avoid straining the back, do not lift your entire back off the ground. Also, follow the rules of breathing out while having contractions. Breathe in when going to the starting position to achieve a better result.
You can also try the Frog sit-up or crunch method, Gorilla crunch, tuck crunch, reverse crunch. Also, you can work out using the abs crunch machine.
This is also a kind of fitness routine that helps the abs. It involves more stretching as compared to other six-pack abs routine exercises.
- Lie flat on the ground or any workout mat. Place your hands by your sides but make sure the front of the palm is facing downwards.
- Lock your legs well with your knee to make sure that they are firmly together. Raise them at an angle of 45 degrees to the ground.
- Gently lift your arms towards you, in an upright position. This is to also make an angle of 45 degrees off the ground.
- Slowly lift your upper body from the ground, with your hands aiming for your toes. Wait for a few seconds and return to your starting position.
- Exhale and inhale while your fingers are touching your toes. When you are returning to your original position respectively.
Other exercises that can help build muscle tone include cycling, walking, and running. Starters are advised to begin with milder fitness routine exercises for six-pack abs.
They can advance slowly to gain enough strength and tolerance for the harder ones.
Is there any effect if I work on my abs daily?
It’s very good to work on the abs. One thing is that engaging in routine exercise always can cause more harm than good. Everything has to be done in moderation.
- Working on the abs daily can make the muscles imbalance as it gets trained more than the others. So, fitness experts advised that while working on the abs, one should also work on his or her balance. This includes the back and other areas like arms and shoulders.
- Engaging in daily or frequent abs exercises for six-pack can lead to a bad posture. This is because the workouts such as crunches help to tighten the muscles of the abdomen. This forcefully makes them shorter which will result in a hunch.
Therefore, to improve on the posture, other exercises like stretching can help to even out the workout.
There are also other healthy practices that can help in building the muscles of your abdomen. This will give you that look that you want. They include;
- Taking enough fluid
- Shunning processed foods
- Eating more of fiber-rich foods
- Reducing refined carbs
- Increase in the intake of protein-rich foods
Abs exercises also work with other high-intensity and cardio exercises for a better and healthy result.