🚨 6 Pack ABS
✅ Here are two sample ab routines. In my opinion, your approach to abs is far more important than the actual exercises you select. ✅ I like to pick 2-4 exercises and include a superset but if there are certain exercises which you have a great feel for, you should include them. Since abs get hit well with all compound lifts, isolating them 1-2 times per week is sufficient. Swipe left for a diagram of each of the exercises included here.
✅ Overall, I feel that although direct ab training is important, it’s more of a finishing touch since your abs will primarily be developed as a byproduct of doing compound lifts. Of course, if you’re not lean enough, your abs won’t show no matter how hard you train them.
🚨 The Best Abs Exercises For All Levels
✅ Strengthen your abs with this array of beginner, intermediate and advanced exercises
It’s not only six-pack seekers who should be paying their abs plenty of attention when they visit the gym. Strong abs are an integral part of a rock-solid core, which should be one of the goals of any fitness regime.
🚨 Beginner Abs Exercises
1. ✅ Plank
An all-time core classic. Hold a straight line from your shoulders to your ankles while supporting yourself on your forearms and toes.
“The plank is great for beginners and there is minimal movement so less chance of getting it wrong,” says Chamberlain.
“It’s also easy to scale – start at 20-second holds and work up towards 60 seconds. Make sure you engage your core by tilting your pelvis back slightly to flatten your lower back – a curved lower back is to be avoided.”
2. ✅ Hand Slide Crunch
Lie down with your feet flat on the ground and knees bent. Place your hands on your thighs and slowly slide them up towards your knees as you sit up.
“This does not have to be a large movement,” says Chamberlain. “Focus on closing the distance between your ribs and hips by lifting your shoulders off the floor while maintaining contact between the ground and your lower back.
“Moving the top half up puts more emphasis on your upper abs. Start with sets of five and work towards 15.”
3. ✅ Mountain Climber
“Start in a straight arm press-up position with one knee up between your elbows and only the back foot on the floor,” says Chamberlain. “Jump the back foot off the floor and swap it with the front foot.
“Focus on pulling your stomach muscles in throughout the movement to protect your spine and add more intensity. This is a great exercise for burning calories as well as developing your abs. Start with 30 seconds of mountain climbers and work towards 60 seconds.”