Build A Six-Pack With These 6 Moves
A shredded midsection is what separates the men from the boys. You need to have your diet and exercise on point if you want to build solid abs. While it’s true abs are made in the kitchen, you need to train your core optimally to get the desired definition in your midriff.
Most people rely on a few exercises to build abs. Your core is divided into three parts; upper, middle and lower. You need to have exercises in your workouts which train all the three sections of your midriff.
1. Cable Crunches – 3 Sets 20 Reps
Using cables helps you maintain constant tension on your abs throughout the exercise. The problem with free weight exercises is, you have tension on your muscles on the concentric motion but have no tension on the eccentric motion.
Cable crunches focus on your upper abs. Make sure you keep your core tight throughout the movement. Exhale and squeeze your abs at the bottom of the movement to make the most of this exercise.
2. Crunches – 3 Sets 20 Reps
Crunches are the gold standard when it comes to ab training. The range of motion is the key while performing this exercise. You should be touching your knees at the top of the movement and lie flat on the floor at the bottom of the movement.
If body weight crunches are too easy for you, feel free to add resistance by using weights. Most people just go through the motions when doing crunches. You should keep your core tight and contract your abdominal muscles with every rep.
3. Hanging Leg Raises – 3 Sets 15 Reps
Hanging leg raises can be a brutal exercise if done correctly. This exercise work on your middle and lower abs. Fat on the lower belly can be the hardest to lose and this exercise can help you see results.
While performing this exercise make sure you’re not swinging your body. You need to keep your upper body stable and only have movement in the lower body. Hold your legs at the top of the movement and bring them back slowly.
4. Decline Crunches – 3 Sets 15 Reps
Decline crunches will set your lower abs on fire. While doing decline crunches, keep your hands on either side of your head. Don’t lock your fingers at the back of your head. Avoid using momentum to lift yourself up.
Maintain a mind-muscle connection with your abs. Exhale, contract and squeeze your abs at the top of the movement and pause at the top for a second. Slowly lower your body to the starting position and repeat.
5. Russian Twists – 3 Sets 15 Reps
Obliques are one of the most overlooked muscle groups while training abs. A midriff can never be deemed shredded if it doesn’t have ripped fish-gills like obliques.
Russian twists are an incredibly effective exercise in developing your obliques.
Lie down on the floor with your knees bent and your feet four inches off the ground. Your quads and upper body should be forming an imaginary V-shape. Hold a weight plate in front of your chest while locking out your elbows. Rotate to your right side, exhale and squeeze your obliques, repeat for the left side.
6. Planks – 3 Sets 1 Minute Each
Planks have earned a name for themselves when it comes to building a strong core. Your abs will already be smoked by the time you reach this exercise. Planks can strengthen your core which will not only help in building abs but will also make you stronger at other exercises.
While performing the planks, make sure your body is in a straight line. Your hips shouldn’t be hanging low or be forming a bridge. Keep your core tight throughout this exercise and your head and neck in line with your body.