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Getting stronger and well-defined six-pack abs is probably one of the most popular reasons why people hit the gyms and work out. Not only do powerful and chiselled abs look very attractive but they also improve your overall body strength. The body’s core comes into play when performing most day-to-day tasks like lifting or moving objects and playing sports. A strong core also leads to better posture, balance and stability.
The core consists of muscles like the transverse abdominis, multifidus, internal and external obliques, erector spinae, diaphragm, pelvic floor muscles, and finally, the rectus abdominis or the abs. In this blog, let us look into a group of exercises that can make up a well-rounded core workout that engages all of these muscles.
Core Workout Routine
For the optimum ab workout that targets all areas of your core like the upper abs, lower abs, and obliques, you can start with 2-3 sets of 10-15 reps of the following exercises:
First, the Warm-Up
As we often say, always start with a warm-up, no matter what part of the body you’re working on. Before your core workout, engage in light cardiovascular exercises such as jumping jacks, jogging in place, or brisk walking.
Planks
The plank is an extremely effective and popular six-pack exercise for building core strength and stability. They are convenient and may look easy but are somewhat intense for beginners.
- Get down on your hands and feet as if starting a push-up.
- Keep your arms extended directly under your shoulders.
- Engage your core, making sure that your head, chest, core, legs and feet are all in a straight line.
- Hold this position for as long as you can, aiming to increase your time with each workout.
Bicycle Crunches
Bicycle crunches are also an excellent exercise that targets your obliques while engaging your upper and lower abs.
- Start by lying flat on your back with knees bent and hands behind your head.
- Gently raise your head, shoulders, and feet off the ground.
- Move your right elbow to your left knee while extending your right leg out.
- Repeat the same with the left elbow and right knee.
- Continue in a pedalling motion
Leg Raises
Leg raises primarily focus on your lower abdominal muscles.
- Lie down straight on your back with your arms at your sides.
- Lift both your legs off the ground together, ensuring that they’re straight.
- Lower them gently back down without touching the floor.
- Repeat this motion for 10-15 reps
Hanging Leg Raises
Hanging leg raises are an effective exercise for targeting your lower abdominal muscles. They’re more advanced than simple traditional leg raises since they’re done on a pull-up bar.
- Hang from a pull-up or dip bar with an overhand grip.
- Keep your legs straight and together.
- Engage your core and lift your legs as high as you can.
- Hold briefly at the top.
- Lower your legs down to their original position and repeat.
Russian Twists
Russian twists work your obliques and help improve your core strength.
- Sit down on the floor with your knees bent and feet flat on the ground.
- Move back slightly, lifting your feet off the ground.
- Hold your hands together at your chest.
- Engage your core and twist your torso to the left, then to the right.
- Repeat this motion.
Mountain Climbers
- Get into the plank position first, with your hands under your shoulders.
- Move your right knee towards your chest first, followed by the left knee.
- Continue this motion, moving your knees in a running-like fashion.
Cool Down
After completing your core workout, it's important to cool down and stretch to improve flexibility and reduce muscle soreness. Spend 5-10 minutes performing gentle stretches or yoga that target your core and lower back.
By incorporating the above core exercises into your workout routine, you can definitely aim for a strong and well-defined core, including the customary six-pack abs. To start your core workout journey today, download the FITPASS app and start finding the best gym near you for ab exercises.
