Get Six Pack Abs in 6 Simple Moves

For this, both diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six pack abs exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

Try these 6 quick exercises to get the washboard abs you have always wanted.

Get Six Pack Abs in 6 Simple Moves

 

Workout Program:

If you’re a beginner, complete the recommended sets and repetitions, taking a 60 to 90-second break between exercises. Perform one workout 2 to 3 times per week

If you’re more advanced, increase the sets to 4 to 6, keeping the repetitions the same. For an added challenge and an intense caloric burn, complete the exercise as a circuit performing each workout one after another without any break until the entire circuit is complete. Take a break between 1 to 3 minutes then begin the next set. Work out 3 to 4 days per week.

Crunches.

Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal.

Mountain Climbers.

Start from the plank position on your hands. Keep your abs engaged and your shoulders directly over your hands, drive your RIGHT knee in towards your chest, using your abs to pull it in. Quick reach that leg back and drive your LEFT knee in towards your chest. Go as quickly as you can while maintaining abdominal muscle strength.

Bird Dogs.

Start on your hands and knees, and keep the abs tight. Reach the RIGHT arm out in front of you as you too lift the LEFT leg back behind you. Stay as steady as possible through the hips and shoulders and, with control, lower back to all fours.

Bicycle.

When doing bicycle crunches, engage your core muscles, open the elbows and keep your neck relaxed. Breathe out as you crunch, keep your shoulder blades off the mat and maintain a steady rhythm throughout the entire exercise.

Dead Bug.

Lie on your back with your arms extended in front of your shoulders. Bend your hips and knees to a 90-degree angle. Tighten your abs and press your lower back into the floor. Take a deep breath in. As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead.

Alternate Heel Touches.

Lie on your back with your knees bent and your hands next to your hips. Slightly raise your upper body off the floor and with one hand reach down your side to your heel. Return to the middle and repeat to the other side reaching to touch your hand to your heel. Keep moving from side to side. This exercise develops the External and internal obliques.