BEST EXERCISES FOR A SIX PACK

BEST EXERCISES FOR A SIX PACK

 

Whether you’re on the beach, or scantily clad at the gym, those who possess rock-hard washboard abdominals are the envy of us all. But many people seem at a loss when it comes to choosing the most effective exercises to achieve a six-pack.

So we've made it easy for you and listed the best exercises for revealing those abs you never knew you owned:

1. TWO-POINT PLANK

This simple abdominal exercise works your entire core region, back and front, whilst sculpting amazing looking abs too.

Get into a push-up position. Raise your right hand and left leg to form a straight line. Hold for two seconds, then return to plank position. Repeat with the other arm and leg.

Do 2-3 sets of 15 reps.

2. CABLE WOODCHOPPER

This is one of the best core exercises you can do for a tight, ripped-up core. They target the obliques, and are amazingly effective.

Stand with your left side facing a high cable pulley. Grab the single-handle D-grip with both hands and pull it across to the outside of your right shoulder. Pull the handle across your body to your left hip. Gradually return the handle back to starting position.

Do 15 reps, then face the opposite direction and do 15 more.

3. PENDULUM

Start with your back flat on the floor, legs together and lying out in front of you, arms stretched out to the sides so you make a ‘T’ shape.

Slow raise your legs up and over your body until they are 90 degrees to the floor.

Twist only at your hips to lower your feet slowly to the right, legs straight and torso tight.

As soon as you feel a stretch in your obliques, return to starting position.

Do 4 sets of 10, resting for 2 minutes between sets.

4. MEDICINE BALL SLAM

This seems like a funny exercise to build abs but it’s staggering how effective it is for the whole core.

Stand and hold a 5kg ball in front of you (you can increase the weight as you get stronger).

Explosively press the ball up over your head, then slam it to the floor. Follow the ball with your body, without bending at the waist, ending in a low squat.

Catch the ball on the first bounce then explode back up, thrusting the ball back overhead and extending arms and body. Tip: the harder you slam, the easier you can catch it.

Do 3 reps of 15, resting for 30 seconds between sets.

Alongside exercise, a proper diet is essential for carving out your abs. Eat plenty of these fat- burning foods to help melt that fat away.

 

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Sasha B.
31 August 2016

Sasha B.

I did the woodchopper at the gym the other day because I read this article! It's very satisfying to do and omg I can really feel it today!

craig t.
13 July 2016

craig t.

I think just doing one of these each day would be a great way to build a six pack. Crunches get so boring so it's good to see some variation of exercises.

Matthew C.
12 July 2016

Matthew C.

There is something immensely satisfying about doing two point planks. They feel like they work everything. So I can thoroughly recommend them.

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Popular Posts

We want to give you the best website experience possible by using cookies. Carry on browsing if you’re happy with this, or find out how to manage your cookies and view our Cookie Policy.
Read PayAsUGym’s updated Privacy Policy.