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Top 10 Exercises for 6 Pack Abs

Summers are here, and with this killing heat, each one of us prefers having minimum cloth on our bodies. Imagine being at a beach with sloppy stomach? I am sure none of us want people staring and body shaming us. 6 pack abs always end up stealing the show. Whether you have a day out on the beach or a physique competition or any other place where you have to be dressed scantily, 6 pack abs would always steal the show.

10 Best Exercises for 6 Pack Abs

You squat, thrust, crunch and crunch again. But the top 10 best exercises for abs are:

1) Abdominal Hold

This exercise might look wonky and you might find it difficult to balance, but initially you would require somebody for support. Just using a decent chair can do this exercise for abs at home.

  • Sit on a tall edge of a chair and place your hands on the edge and your fingers pointing towards your knees
  • Slowly tighten your abs and bring toes 2 inches off the floor, lifting your butt off the chair.
  • Hold this position for 5-10 seconds.
  • Lower yourself down and repeat the same for 1 minute.

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2) The Side Oblique Crunch

This move would look a slightly difficult, but, as you know NO PAIN, NO GAIN! A good exercise for abs would help you test your balance and flex your oblique muscles.

  • Kneel on the floor on your right side and place your right palm on the floor
  • Keep your weight balanced on the right side and point elbow towards the ceiling
  • Lift your leg to the hip height and extend your arm above your leg
  • Look out over your hand as you bring the left side of your rib cage towards the hip
  • Lower your starting position and repeat 6-8 times as you switch sides.

3) The 100

The free Pilates move is an ideal exercise for abs in a gym.

  • Sit tall on the mat with knees bent by your chest and hands on the side
  • Lie down as your knees are best and palms face downwards
  • Exhale and raise your head and shoulders of the mat
  • Pump your arms in 6 inches up and down reaching for your fingertips
  • Inhale for 5 pumps, exhale for 5 pumps with your chin towards your chest
  • Do 100 bumps or 10 full breaths. Remember to keep your lower back pressed towards the floor and lower abs pulled up to the spine.

Also Read : How to Lose Weight by Yoga ?

4) Opposite Arm & Leg Raise

This exercise for upper abs, is a good warm up routine as well, as it will make you feel steadier and balanced.

  • Begin on all fours, align your knees under the hips and wrists under your shoulders.
  • Raise your left arm to shoulder height and left hip to the height
  • Hold steady for 2 counts as you reach your fingers and back with your heels
  • Repeat this on the opposite side
  • Do 15-20 reps on both the sides

5) Prone Plank

The exercise for lower abs is really simple and you can do it either at home or the gym.

  • Get into a full push-up position with your palms on the floor
  • Hold firmly for 30 seconds as your abs, arms and legs start contracting
  • This will help you build strength
  • You can also do a switch plank the same way.

6) Squat Thrust With Twist

Squat Thrust is a good exercise for abs besides sit ups.

  • Stand with your feet and shoulder wide apart and extend your arms in front of your shoulder
  • Begin squatting down and bending your knees 90 degrees while moving your body to the left
  • Now repeat the same towards the right
  • Keep the weight in your heels and do not allow your knees to touch your toes
  • Keep the knees facing forward as your chest and shoulder move side to side

Also See : How to Lose Weight fast at Home ?

7) Leg Climb Crunch

This effective one is better than doing any crunches as you lie down.

  • Start this exercise by lying on the floor with 3 foot long scarf or a towel wrapped around the ball of your foot, with your knees spent and left foot on the floor
  • Holding scarf in both the hand, extend right leg as your foot flexes
  • Slowly walk your hand up the scarf as you lift the shoulders on the floor. Hold for 2 counts
  • Now lower your body to the start position and start taking your hand back down
  • Do two sets of 8-10 reps on each side

8) Ballet Twist

This exercise is for abs building as it is more to do with stretching as you do a half crunch.

  • Sit on the floor and stretch your legs
  • Lean back 45 degrees from the hips
  • Keep your abs engaged as you bring both arms overhead like a ballerina
  • As you twist your torso to the right and keeping your arm on the net. Take left arm reaching overhead for a slow count of 3.
  • Repeat the movement. Keeping left arm on the floor and your butt and heels on the floor
  • Contract your abs to support spine as you bring both arms overhead
  • Continue doing alternate sides

9) Single-Leg Stretch

One of the top exercises for developing abs is the leg stretch.

  • Lie down on the yoga mat with knees bent and your chin towards the chest area
  • Inhale as you take your left knee towards the chest, as you place left hand on your hand and right hand on the knee
  • Rise leg to 45 degrees
  • Switch sides and legs are you continue doing the reps.

10) The Cobra

After doing a lot of crunches, the cobra pose is a good change in the exercise and will make you feel lighter with the change.

  • Lie facedown on the floor with palms near your chest
  • Lift head, shoulders, chest off the floor pulling shoulder blades down
  • Hold for 2 counts and repeat 8-10 times.

Image Credits : Featured Image

About Anirudh Singh

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