Top 15 Core Strengthening Exercises for a Six-Pack

Some major abdominal exercises that are necessitating in the establishment of solid midsection as well as giving toned look of six pack are mentioned below: There are many benefits of having a good core from the aesthetical stand point of view apart from it aiding in improving your posture, balance and general functionality while performing various daily activities or even participating in sports related activities. Below, we detail down the top 15 abdominal exercises for six pack that helps to hit those six pack abs from every possible angle which will let you built your dream body.

1. Planks:

Traditional abdominal exercise that works out the rectus abdominis, the obliques as well as the muscles in the lower back. They include; Extend your forearms and toes to the ground this must be done while forming a straight line from the head to the heels. For instance, squeeze your stomach muscles and hold the position for 30 seconds to 1 minute and then add 30 seconds or more as you build your stomach muscles.

2. Russian Twists:

Russian twists work the obliques more than anything else, but also include the rectus abdominis in a small way. Firstly stand in a position with your thighs folded and lean back a little bit while raising your legs a little bit off the ground. Stand with your feet shoulder-width apart, grasp a weight or medicine ball with both hands at chest level and dig the weighted object into the sid e of your hip, next reverse this process.

3. Bicycle Crunches:

This exercise focuses on the rectus abdominis muscles specifically the upper region of the stomach muscle. Starting position: Lay on your back, Flex your knee and place your feet firmly on the mat. Start by pulling your shoulders up to the ceiling, touching your right elbow with your left knee and vice versa, moving like a bike.

4. Hanging Leg Raises:

This exercise focuses on the lower rectus abdominis muscles, especially. Grasp the pull-up bar with the palms facing up and, with your legs straight, bring the legs upward as close as possible to the vertical position and then vise versa.

5. Mountain Climbers:

Mountaineers can work out the whole core and utilize also shoulder and arm muscles. Set up in a heavy plank position, and then code switch where you bring your knees in toward your chest as though you are climbing a mountain. Move from one position to the other with your body rigid and make sure your abs are firm.

6. Captain's Chair:

The captain’s chair classic works out the lower abdomen and the hip flexors specifically the muscle named iliopsoas. Stay standing with your back to a chair and your arms hooked on the chair as support. Gently bend your knees towards your chest, and then straighten your legs again as slowly as you have brought them up.

7. Seated Leg Lifts:

This brings into play the lower abdominal muscles as well as the hip flexors in this exercise. Stand with your back to the exercise bench and just use your legs to lie down and lift your legs up perpendicular to the bench and hold them for a second before putting them back on the bench.

8. Anti-Rotation Planks:

This last exercise targets the stability of our inclined muscles mainly the oblique muscles. Lie in the plank position on the stability ball placing your forearms on the stability ball. Stand upright and firmly; there should be no twisting of the hips each time you take the ball out to the side.

9. Reverse Crunches:

Among the muscles that reverse crunches work for, there are the lower abdomen and hip flexors. This position is done by laying flat on the back with legs flexed and both feet on the floor. Straighten your back while sliding your legs toward your chest trying to lift your hips off the floor, but keep your shoulders touching the floor.

10. Ab Wheel Rollouts:

This specific exercise engages the whole core, but it puts a lot of stress on the lower abs and also on the back muscles. First, take a starting position on your knees and lay your hands over an ab wheel. Begin with your arms out in front of you, in front of the body, then bring the wheel toward the feet while your body stays as upright as possible. In order to try and bring the wheel back to the original position, you flex your abdominal muscles.

11. Superman:

The superman exercise points towards the lower back muscles which are fundamental to the support of the abdomen. Lay down on the floor, on your stomach, not touching your fingers to the floor and not holding your hands, playing them on the floor and with legs straight, extending them in front of you. Raise your arms, legs and chest at the same time, from the ground then, lower them gradually.

12. V-Ups:

V-ups involve raising the legs from above the head down to the ground and then back, so it’s very work on the lower abdominals and hip flexors. Start in a supine position and draw your knees and your shoulders towards your chest, come into a V-shape position. Slowly bring your upper limbs and gradually your lower limbs to the ground surface.

13. Leg Raises on an Incline Bench:

This exercise works the higher portion of the rectus abdominus. Place your body on an incline bench in a supine position with your legs extended; take your legs to shoulder level and then lower back gently.

14. Front Plank with Knee to Elbow:

This exercise works all the core and also the shoulders. Start in a front plank position – lift your right leg and bring it to your right chest, then switch sides for the next rep.

15. Side Plank with Knee Tuck:

This exercise will also increase the obliques and the hip flexors. To perform this exercise, lie on your side and use your right hand and your elbow to raise yourself up, and with your legs be in a line, from your head to your feet. Take the best knee towards your upper body and also bring it back and then switch towards the opposite side.

All the above mentioned exercises would help in the construction of a good set of muscles in the abdominal region thereby producing a tummy that is toned. But they are important to ensure that they’re doing the form correctly and that they are moving on with the exercises. All persons should always seek the permission of the doctor or a qualified fitness trainer before starting a new workout regime if he or she has existing ailment or injuries. It is also important to incorporate these exercises with correct diet and cardio vascular training to get the best results of your dream six-packs.