7 best exercises you can do at the gym to get six-pack abs
If you want a six-pack, it’s important to do as many abdominal exercises as possible. This is because your abs are made up of several different muscles, and each must be trained separately for maximum results.
The exercises mentioned below target all the different regions of your core without being boring or repetitive. So, they’ll give you that ripped look with less effort than ever.
The best exercises you can do for a six-pack
Here’s a rundown of the seven best exercises you can do to get a six-pack:
1) Cable cracking
To do this exercise, follow these steps:
- Grasp the cable handle with both hands; place your feet together on a bench or pull the weight down and get on your knees.
- Lift your upper body up and out, keeping it aligned with your lower body (don’t let your back arch).
- Slowly bend at the waist while pushing against the weight stack until you feel a stretch in your abdominal and chest muscles.
- Hold this position for a second before slowly rising back to your starting position (you should be looking straight ahead throughout this exercise).
- Repeat ten times for three sets (with 30 seconds rest between each set).
2) Seated knee pads
Seated knees are a variation of the traditional crunch. Instead of slouching, you should lie down with your feet firmly planted on the floor and your knees bent at 90 degrees. Your hands should be behind your head and your shoulders off your seat as you curl into a crunch position.
Work your abs by pulling your knees towards your chest until they touch (or almost); slowly release them back to their starting position before repeating the movement again.
You can perform seated knee bends with straight legs or with bent knees. Both positions work your abdominal muscles in different ways, so try to do both for best results.
3) Abdominals and punch
As the name suggests, this exercise is basically a combination of two exercises: sit-ups and punches.
Lie on your back on the floor or a mat with your knees bent and your feet flat on the floor. Get into a seated position while simultaneously raising both arms on each side until they are parallel to the floor (or slightly higher).
Keeping them raised at this level (or higher), reach one arm forward with a clenched fist while bending at the waist until you almost touch the ground with it.
Return to your starting position and repeat for a few reps before switching arms.
If you’re looking to strengthen your abs, swimmers are a great choice. To do this exercise, get into a plank position with your hands on the floor and your legs straight behind you.
From there, slowly raise one leg at a time while keeping your core tight and straight. As you lift one leg, keep it straight and return to the center position before lifting the other foot off the floor. This counts as one repetition.
If this feels too easy, increase the height at which you lift each leg off the floor or decrease the time it takes before you lower each leg back down between reps. If it takes three seconds per rep when you lift, try going faster so that each rep takes less than two.
If any part of this move causes pain or discomfort on either side, modify it by bending both knees rather than keeping them straight throughout to reduce stress on certain muscles.
5) Straight leg raises
The straight leg raise is one of the best exercises for targeting your abs, especially if you have a long torso. The exercise also works the lower back, glutes, and hamstrings.
It can be done with or without weights to increase or decrease the level of difficulty.
6) The side board goes under
To perform this exercise, follow these steps:
- Lie on your side with your feet stacked and your body in a straight line from head to toe.
- Place one arm under the other to stand and keep your hips lifted off the ground as high as possible.
- Make sure that when you look at yourself your back is straight and there are no curves at all.
- Slowly reach underneath with one hand until it’s directly under your shoulder. Exhale as you come up to the core mass with control for about two seconds before repeating on the other side.
He is a representative. Do 16 to 20.
7) Leg Lowering Plank
The Leg Lowering Board is a great way to strengthen your core while getting an intense abdominal workout.
You can modify the exercise by doing it on your knees or your forearms. You can also do this on your elbows, which will be much easier than doing it with both feet.
Getting six-pack abs isn’t easy, but with the aforementioned seven ab exercises you can do at the gym, you’ll be well on your way.
Remember that consistency is key when it comes to training and getting in shape. So be sure to stay consistent with these exercises.
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