💥 5 Exercises For Shredded SixPack & Obliques

🔥 1) Hanging leg and hip raise

✅ Starting position

1. Hang from a high bar with your hands shoulder-with apart, your arms fully extended, and your legs straight.
2. Straighten your lower back by tilting your pelvis backward.

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✅ Execution

1. Exhale as you slowly raise your knees as high as possible by flexing your hips and your abdomen.
2. Hold for a count of two.
3. Inhale as you slowly lower your legs to the starting position.
4. Repeat.

🔥 2) Reverse crunch

✅ Starting position

1. Lie supine (on your back) on the floor with your feet together.
2. Place your hands alongside your body, with your palms flat on the floor.
3. Lift your legs a little off the floor and bend your knees 90 degrees.
4. To support your lower back, press it against the floor.

✅ Execution

1. Exhale as you flex your abdomen and curl your hips off the floor.
2. Try to hold the contracted position for two seconds.
3. Inhale as you relax your abdomen and lower your hips to the starting position in a controlled manner.
4. Repeat for the prescribed number of repetitions.

🔥 3) Kneeling cable crunch

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✅ Exercise details

• Target muscle: Rectus abdominis
• Synergists: Obliques
• Mechanics: Isolation
• Force: Pull

✅ Starting position

1. Kneel in front of a high pulley.
2. Grasp one end of the rope attachment in each hand and place your wrists against the sides of your head.
3. Lower your torso by flexing your hips, but allow the weight of the rope to lift your upper torso so that your lower back is extended (curved upward).

✅ Execution

1. Keeping your hips fixed, exhale as you pull the rope downward by flexing your abdomen so that your back becomes arched.
2. Hold for a count of two.
3. Inhale as you relax your abdomen and allow the rope to lift your upper torso so that your lower back goes back to being extended.
4. Repeat.

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🔥 4) Twisting crunch

✅ Exercise details

• Target muscles: Internal and External Obliques
• Synergists: Rectus Abdominis, Psoas Major
• Mechanics: Isolation
• Force: Pull

✅ Starting position

1. Lie supine (on your back) on an ab bench. If you don’t have an ab bench, lie supine on the floor, bend your knees and place your lower legs on a flat bench.
2. Position your hands either across your chest or behind your head or neck.
3. Press your lower back against the bench or floor.

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✅ Execution

1. Keeping your neck neutral, exhale as you slowly raise and twist your torso to one side by flexing your waist.
2. Hold for a count of two.
3. Inhale as you reverse the motion, return to the starting position, and fully relax your waist.
4. Repeat, but this time twist your torso to the opposite side.
5. Keep repeating and alternating the side to which you twist your torso.

5) Machine seated crunch

✅ Exercise details

• Target muscle: Rectus Abdominis
• Synergists: Internal and External Obliques
• Mechanics: Isolation
• Force: Pull

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✅ Starting position

1. Sit in the ab machine with your back resting against the back support and your chest resting against the padded lever.
2. Hook your feet under the foot pads.
3. Grasp the handles for support.

✅ Execution

1. Keeping your hips fixed, exhale as you push the padded lever down with your chest by flexing your waist.
2. Hold for a count of two.
3. Inhale as you return the padded lever to the starting position in a controlled manner by extending your waist.
4. Relax your waist before repeating from Step 1.