Six pack culture is common amongst gym goers. The phrases we hear often are toned or ripped body describing visible six pack abs. While you may think that getting six packs abs is only for aesthetic purposes, it actually does have many benefits to the body. When you perform abs workouts at gym or home you are making your core stronger.
Having a strong core allows you to safely stabilize your spine and torso during functional movements, ultimately contributing to a healthier lower back, reduced risk of injury during activity, and overall improved health and well-being.
In this blog we will discuss some of the best six pack exercises that you can perform at the gym or at home to get those six packs you desire.
What Makes Up the Six Packs?
The term six pack typically means your rectus abdominal muscle. This muscle is long, relatively narrow and runs from your sternum to your pubic bone. It is responsible for dynamically flexing your spine forward. (1)
While the core encompasses several important muscles, the rectus abdominis stands out as the most visible and superficial among them. Hence, it’s the muscle responsible for the defined look of sculpted abs.
1. Crunches
• How to Perform
To perform crunches, lie on your back with knees bent, hands behind your head, and feet flat on the floor. Lift your shoulders off the floor, engaging your core, and exhale as you crunch up. Focus on controlled movements, avoid pulling on your neck, and keep your chin lifted to prevent strain.
• Good For
Rectus abdominis and obliques
• Benefits
Crunches primarily target the rectus abdominis by flexing the spine, which contracts and shortens this muscle, contributing to the development of a defined and chiseled six-pack appearance.
2. Plank
• How to Perform
One of the best abs exercises to do at home. To perform a plank, start in a push-up position, with elbows beneath shoulders and body forming a straight line from head to heels. Engage your core muscles, keep your spine neutral, and avoid arching or sagging. Maintain this position for the desired duration while focusing on controlled breathing and core activation.
• Good For
The entire core, including the rectus abdominis, obliques, and transverse abdominis.
• Benefits
Planks strengthen the core by engaging multiple muscles simultaneously, including the rectus abdominis, obliques, and transverse abdominis. Consistent plank practice can contribute to a toned and defined abdominal appearance.
3. Leg Raise
• How to Perform
To perform leg raises, lie on your back with legs straight and hands under your glutes. Keeping your core engaged, lift your legs upward until they’re perpendicular to the floor, then slowly lower them back down. Focus on controlled movements to prevent strain on the lower back and maintain core engagement throughout.
• Good For
Lower Abs
• Benefits
Leg raises primarily target the lower abs by engaging the hip flexors and lower abdominal muscles. They help strengthen and tone the lower abdominal region, contributing to a more defined core appearance.
4. Russian Twist
• How to perform
It is a great beginners abs workout at home. To perform Russian twists, sit on the floor with knees bent, heels on the ground, and lean back slightly. Hold a weight or medicine ball with both hands, arms extended in front. Rotate your torso to one side, then to the other, while keeping your spine straight. Variations include using weights or elevating feet for added challenge.
• Good For
Obliques
• Benefits
Russian twists target the obliques, enhancing their definition and aiding in sculpting the sides of the abs. This exercise also improves rotational strength and stability, contributing to overall core strength and balance.
5. Bicycle Crunches
• How to perform
To perform bicycle crunches, lie on your back, knees bent, hands behind your head. Lift shoulders off the ground, bringing opposite elbow to knee in a pedaling motion. Maintain a controlled tempo, exhaling as you twist and inhaling as you return to center. Focus on engaging the core and avoiding neck strain.
• Good For
Rectus abdominis
• Benefits
Bicycle crunches engage the rectus abdominis, obliques, and hip flexors, enhancing core strength and definition. Their dynamic movement targets multiple muscle groups simultaneously, aiding in sculpting six-pack abs and improving overall core stability and endurance.
6. Mountain Climbers
• How to perform
To perform mountain climbers, start in a push-up position with hands aligned under shoulders and body forming a straight line. Drive one knee towards the chest, then switch legs in a running motion. Maintain a steady pace, engage the core, and keep hips level to prevent sagging or arching of the back.
• Good For
Rectus abdominis
• Benefits
Mountain climbers are a dynamic exercise that engages the entire core, including the rectus abdominis, obliques, and transverse abdominis. They also elevate heart rate, providing cardiovascular benefits and aiding in calorie burning and overall fitness improvement.
7. Glute Bridge March
• How to Perform
To perform a Glute Bridge March, lie on your back with knees bent and feet flat on the floor. Lift hips to form a bridge, then lift one knee towards the chest while keeping hips level. Alternate legs in a marching motion. Proper form ensures activation of glutes and core while preventing strain on the lower back.
• Good For
Rectus abdominis, Transverse abs
• Benefits
Glute Bridge Marches target the glutes, hamstrings, and core muscles, improving strength, stability, and mobility in the lower body. They also help alleviate lower back pain and improve posture.
8. Shoulder Tap with Jack
• How to Perform
To perform Shoulder Tap with Jack, start in a high plank position. Tap each shoulder alternately with your opposite hand while keeping your core engaged. After tapping both shoulders, perform a jumping jack by jumping your legs out wide and raising your arms overhead. Return to the plank position and repeat.
• Good For
Obliques, Transverse abs, Rectus abdominis
• Benefits
Shoulder Tap with Jack engages the core muscles intensely, including the rectus abdominis, obliques, and transverse abdominis, aiding in strengthening and defining the abdominal muscles for a six-pack appearance.
9. Leg Lower
• How to Perform
To perform leg lowers, lie on your back with legs straight. Keeping your lower back pressed into the floor, slowly lower your legs towards the ground, then lift them back up.
• Good For
Transverse abs, Rectus abdominis
• Benefits
It is the best six pack abs workout at home. Leg lowers target the lower abs and core muscles, strengthening them to improve stability and posture. Consistent practice can contribute to a more defined and toned abdominal area.
10. Boat Pose
• How to Perform
To perform the Boat Pose or V-up exercise, sit on the floor with legs extended. Lean back slightly, lifting your legs and torso off the ground to form a V shape. Extend arms parallel to legs. Hold, then lower back down.
• Good For
Rectus abdominis
• Benefits
This is the best ab workout at the gym. Boat Pose or V-up exercises target the entire core, including the rectus abdominis and obliques, enhancing strength and stability while promoting better posture and overall core endurance.
11. Side Plank
• How to Perform
To perform a side plank, lie on your side with legs extended and prop yourself up on one forearm, lifting your hips off the ground. Maintaining proper posture ensures optimal engagement of core muscles.
• Good For
Obliques, Transverse abs, Rectus abdominis
• Benefits
Side planks target the obliques and transverse abdominis, helping to sculpt and define the waistline. They also improve core strength, stability, and balance, contributing to a toned and chiseled midsection.
12. Butterfly Sit ups
• How to Perform
To perform butterfly sit-ups, sit with the soles of your feet together and knees bent out to the sides. Lie back, then sit up, bringing your chest towards your feet. Repeat.
• Good For
Entire core muscles
• Benefits
Sit-ups target the rectus abdominis, obliques, and hip flexors, strengthening and toning the core muscles. Consistent practice can lead to improved core stability and definition, contributing to a more visible six-pack.
13. Heel Taps
• How to Perform
To perform heel, tap exercises, lie on your back with knees bent and feet flat on the floor. Lift your shoulders off the ground and reach your hands towards your heels, tapping them alternately.
• Good For
Obliques
• Benefits
Heel tap exercises engage the rectus abdominis and obliques, aiding in strengthening and toning the abdominal muscles. Consistent practice can contribute to the development of a more defined and sculpted six-pack.
14. Sit Up Elbow Thrust
• How to Perform
To perform a Sit-Up Elbow Thrust, begin by lying on your back with knees bent and feet flat. Perform a sit-up, then twist your torso to one side at the top, driving your elbow towards the opposite knee. Return to the starting position and repeat on the other side.
• Good For
Obliques, Transverse abs, Rectus abdominis
• Benefits
Sit-Up Elbow Thrusts engage multiple core muscles, including the rectus abdominis, obliques, and hip flexors, providing a comprehensive workout for the abdominal region. They promote strength, stability, and definition in the core, contributing to a toned midsection.
15. Scissor Kicks
• How to Perform
To perform scissor kicks, lie on your back with legs straight and hands under your glutes. Lift one leg off the ground while keeping the other raised. Switch legs in a scissoring motion, engaging the core throughout the movement. Repeat in a controlled manner.
• Good For
Transverse abdominis, Rectus abdominis, Obliques, and Hip flexors
• Benefits
Scissor kicks effectively target the lower abs, obliques, and hip flexors, enhancing core strength and stability. They also improve flexibility and coordination. Consistent practice of scissor kicks can help sculpt and define the abdominal muscles for a toned and chiseled appearance.
Conclusion
Many fitness enthusiasts strive for visible six-pack abs, often focusing solely on aesthetics. However, the core offers more than just a toned appearance. A strong core aids in preventing falls, enhancing athletic performance, and minimizing low back pain. Achieving visible abs requires significantly reducing body fat levels below the norm.
FAQs
1. Can you get a six-pack from ab workouts?
Ab workouts can strengthen and define the abdominal muscles, but achieving a visible six-pack also requires reducing overall body fat through a combination of exercise, nutrition, and lifestyle changes.
2. What is the best ab exercise for a six-pack?
The best ab exercise for a six-pack depends on individual preference and body mechanics. However, compound movements like planks, crunches, and leg raises are effective for strengthening and defining the core.
3. What’s the fastest way to get 6 pack abs?
The fastest way to get six-pack abs involves a combination of regular exercise targeting the core muscles, maintaining a balanced and nutritious diet, staying hydrated, and getting enough rest for recovery.
4. How can I increase my six-pack abs?
To increase your six-pack abs, focus on regular targeted ab exercises, maintain a healthy diet low in body fat, incorporate full-body workouts, and prioritize adequate rest and recovery.
5. How to build a six pack at home?
To build a six-pack at home, incorporate bodyweight exercises like crunches, planks, leg raises, and bicycle crunches into your routine. Pair this with a balanced diet and consistent exercise regimen.