Abs are the group of muscles located in the front of the core. Now a days getting six packs is the main goal for many people. Getting six packs is easy if you do proper workouts and have a healthy diet.
There are two main muscles for getting six packs.
1. Rectus Abdominis
The Rectus abdominis is the main muscle to get six packs. It runs vertically along the front of the abdomen, starting at the pubic bone and extending to the sternum. Its main function is to bend the spine and bring the chest closer to the pelvis.
2. Transverse Abdominis
The transversus abdominis is a deep muscle that wraps horizontally around the abdomen like a corset. It provides stability to the core and acts as a natural girdle, compressing the contents of the stomach.
10 Effective Abs Workouts to Get Six Packs.
Here are the 10 Effective ab workouts which will help you to get six packs.
1. Plank
Plank is one of the best exercises to build your core and abs. Planks engage multiple muscle groups and help to build your overall core. Follow the steps below to perform properly.
1. First get in to push up position with your palms on the ground.
2. Keep your legs behind you and keep your body straight from head to heels.
3. Make your core tight and feel the pain.
4. Hold this position for at least 30 seconds first and gradually increase your timings daily.
5. Inhale and exhale properly while doing planks.
Tips to Get Abs
Maintain your proper form and gradually increase the duration when you are stronger.
2. Cable Crunches
Cable crunches are an effective workout to build your abdominal core, obliques and the rectus abdominis (six-pack muscle). Follow the steps below to perform properly.
1. Go to the cable machine and put the rope at the highest position.
2. Kneel in front of the cable machine, grab the rope in both hands.
3. Lower your body down towards the floor till you feel the pain in your abs by keeping your lower body stable.
4. Come back to the starting position and repeat the same process.
5. Inhale and exhale properly while doing cable crunches.
Tips to Get Abs
Cable crunches are an effective workout to build six-packs. Be consistent with this exercise to get six packs faster.
3. Hanging leg raise
Hanging leg raise is the best workout to build lower abs and overall core. Follow the steps below to perform properly.
1. Go to the pull-up bar and jump to hold the bar slighter than shoulder width.
2. Keep your legs straight and lift your both legs upward till your abs get squeezed.
3. Then lower your leg back to the starting position.
4. Do the same process again and again.
5. Inhale and exhale properly while doing hanging leg raise.
Tips to Get Abs
Hanging leg raise is one of the best exercise but you will feel harder if you are new to this exercise. Consistent and progression will help you to learn easily.
4. Bicycle crunches
Bicycle crunches are a good exercise to target multiple muscles in your core like the obliques, rectus abdominis and hip flexors. Follow the steps below to perform properly.
1. With your knees bent and your feet flat on the floor, lie on your back on a mat or the floor. Put your hands behind your head and use your fingers to support your neck.
2. Lift your shoulder from the ground, and engage your core muscles.
3. After lifting your upper body move your right knee to your chest and your left elbow should come across your body, aiming to get close to your right knee.
4. Now same as before lift your left knee to your chest and your right elbow should come across your body, targeting to get close to your left knee.
5. Continue doing this again and again.
6. Inhale and exhale properly while doing Reverse crunches.
Tips to Get Abs
Avoid using your hands to pull on your neck. Instead, raise your shoulders off the ground by utilizing your core muscles. Inhale as you extend your leg and spin to the opposite side, and exhale as you twist and bring your knee toward your chest.
5. Russian Twists
The Russian twist is an effective exercise that targets your oblique and your core muscles like rectus abdominis (six-pack muscle). Follow the steps below to perform properly.
1. Sit on the floor by holding a dumbbell or ball or kettlebell with your arms extended and your feet should be on the floor.
2. Twist your torso turning from one side to another side.
3. Focus on the core muscles and the movements.
4. Repeat the process again and again.
5. Inhale and exhale properly while doing Russian twists.
Tips to Get Abs
Keep your core engaged and focus on rotating your torso. Breathe properly while doing this exercise.
6. Reverse crunches
Reverse crunches are an effective exercise that targets your lower ab and entire core muscles. Follow the steps below to perform properly.
1. Lie on a mat or floor with your legs extended and arms resting at your sides.
2. Kneel down, raise your legs off the ground, and bring your thighs parallel to the floor. Your shins ought to be parallel to the floor, and your knees ought to be bent at a 90-degree angle. Your starting point is here.
3. Focus on your core muscles while doing this.
4. Repeat the same process again and again.
5. Inhale and exhale properly while doing Reverse crunches.
Tips to Get Abs
Focus on your abdominal muscles and keep your movements controlled. Breathe properly while doing an abs workout.
7. Side Plank
Side is one of the effective exercises which targets mainly obliques. Follow the steps below to perform properly.
1. Lie on your side on a mat or the ground to start. Put your forearm directly beneath your shoulder on the ground. Your forearm needs to be parallel to the sides of your body, and your elbow ought to be bent at a 90-degree angle.
2. Your top foot should be stacked on your bottom foot, which should be in a parallel position with the ground.
3. Focus on your core muscles and lift your hips from the ground while forming a straight line.
4. Hold this position for 30 seconds when you are a beginner.
5. Increase your duration gradually when you feel comfortable while doing this exercise.
6. Inhale and exhale properly while doing side plank.
Tips to Get Abs
Focus on maintaining straight line and avoid lifting the hips.
8. V-Ups
V ups is an effective exercise that targets upper abs, lower abs and obliques. Follow the steps below to perform properly.
1. Lie down on a mat or floor with legs fully extended.
2. Now lift your legs and upper body at the same time with your hands touching your toes.
3. Your body should look in a V shape.
4. Now lower your leg and upper body to the starting position and repeat the process.
5. Inhale and exhale properly while doing V-ups.
Tips to Get Abs
Focus on your core muscles and check on the upward and forward movement. Breathe properly while doing this exercise
9. Heel Taps
Heel taps are one of the best exercises which targets the obliques which are located on the side of your abdomen. Follow the steps below to perform properly.
1. Lie on the mat with your knees bent and feet on the floor.
2. Keep both your hands straight on the floor.
3. Now your right hand should touch your right heel and your left hand should touch your left heel.
4. Repeat this movement again and again till you feel the pain.
5. Inhale and exhale properly while doing heel taps.
Tips to Get Abs
Focus on your core till you finished the exercise and control your movements. Breathe properly while doing this exercise.
10. Mountain Climbers
