You’ve probably Googled “how to get a six pack” at least once in your life.
But sculpting the abs of your dreams can be easier said than done.
It requires discipline and a lot of motivation.
Hi viewers and welcome back to Bestie!
Strong abs not only look great, they also help you perform daily tasks better.
These can include things like lifting heavier weights in the gym, maintaining good posture
and even preventing back pain.
It’s safe to say that ab exercises deserve as much time and attention as any other muscle
group in your body.
And in today’s video, we will tell you the best exercises you should do to get washboard
abs.
From bird dog, shoulder taps, flutter kicks, leg raises to russian twists and more, watch
till the end to learn about all of them.
Medicine Ball Slam: Standing up with your knees slightly bent, lift a medicine ball
directly over your head with your arms extended.
Rise up on the balls of your feet and use your core muscles to throw the ball to the
ground as you bend forwards at the waist.
Catch the ball and repeat.
The motion will not only train your abs but will also give you powerful shoulders.
Do you do ball exercises in the gym?
Which one’s your favourite?
Tell us quickly down below in the comments section!
Bird Dog: Build better core strength in both your abs and lower back, in addition to your
glutes and thighs when you do the bird dog.
Begin on your hands and knees with your hands under your shoulders and your knees under
your hips.
Engage your abs and extend your right leg behind you as your left arm extends by ear,
palm facing down.
Return to the start, keeping your torso as steady and still as possible during the entire
exercise.
Repeat with the opposite arm and leg.
Do 3 sets of 20 alternating reps with 10 reps on each side.
Dragon Flag: Lie back on the bench with your hands holding the bench behind your head.
Bring your knees up to your chest and kick out to the ceiling, raising your body with
just your shoulders on the bench.
Keep your body straight and as you slowly move down.
You'll not only feel the burn in your abs but in your lower back too.
Mountain Climber: Pump up the cardio while activating your abs with this multi-tasking,
calorie-blasting move.
Begin in a plank with arms under shoulders and legs extended out.
Keep your feet hip-width apart and draw in your abs.
Make sure your body creates a line from head to heels.
Quickly bend the right knee into the chest without rounding your back, then immediately
return to start.
As your right foot reaches back to the start, draw your left knee up.
Continue alternating this way for the full set.
Do 3 sets of 20 alternating reps with 10 on each leg.
Barbell Back Squat: This version of the squat targets the core, not the legs, and so you
should be using far less weight than you would for a traditional back squat.
With your feet shoulder-width apart, lift a barbell off the rig, centering it evenly
across your shoulders.
Send your glutes back like you’re lowering into a chair, bending at the knees as deeply
as possible.
Press through your heels to return to the starting position for one rep.
Do 12 reps for one set.
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Cable Woodchopper: Set the cable machine to the highest position with and stand side on
to the weights with your back to the machine.
Grabbing the handle with both hands, take a step away from the tower and put your feet
shoulder width apart.
Extend your arms fully and pull the handle down and across your body whilst rotating
your torso.
Bend your knees and pivot your back foot and slowly return to the start position, swapping
sides after each set.
Side Hip Raise: Fire up your obliques during this full-body exercise that provides a great
complement to traditional crunch-style abs moves.
Begin lying on one side, with your bottom elbow bent under your shoulder.
Make sure your legs are extended straight, hips and heels stacked and your top hand is
on your hip.
Engage your abs and lift your hip off the floor and press up into a side plank position.
Lower your hip toward the floor and then lift back up.
Do 3 sets of 12 reps on each side.
Hollow Rock Hold: Develop some serious abdominal strength and stamina with this move that's
often seen in CrossFit-style workouts.
Begin lying face up with legs fully extended and arms overhead, one palm stacked on top
of the other.
Engage your abs and round your spine, lifting your head, neck, shoulders and legs off the
floor to make a C shape with your body.
Your arms should stay extended by your ears.
Do 3 sets of 5 to 8 reps, holding for five to 15 seconds.
Shoulder Taps: To do this exercise, get on your knees and put your hands down on the
floor.
Now, shift your knees up off the floor so your knees are in mid-air and your body is
supported by your toes and hands only.
Move your right hand up and touch your left shoulder and now do the same with your left
hand touching your right shoulder.
Make sure your knees don’t touch the ground during this movement.
The pressure should be on your core.
Do as many reps as you can in 30 seconds.
Flutter kicks: This is a great exercise for specifically targeting your lower abs.
It also works your hip flexors, which can help reduce tightness in your hips.
Lie on a flat bench and place your hands beneath your glutes.
You can also perform this exercise on a soft surface on the ground.
Raise your legs straight to about 30 degrees.Flutter your feet by raising one foot up and dropping
the other foot down so that they’re about 6 inches apart.
Switch your feet and repeat for your desired number of reps.
Abs Wheel Rollout: Start by kneeling on the floor with your hands on the wheel handles.
Your spine should start in a neutral position and stay like that throughout the move.
Contract your abs and slowly roll the wheel away from you, making sure that you don’t
let your hips drop and your back hyperextend.
When you can’t go any further without compromising good form, roll the wheel back to the start.
Leg Raise: First off, it’s not as easy as it looks.
Secondly, it’s a great ab exercise because your abdominal area is focussed on.
And that’s exactly what you want.
Lie down with your back on the floor.
Place your palms behind your butt.
With the help of your palms, lift your legs as high as you can and come back to the original
position.
Bear Crawls: Assume a press-up position with your knees bent at 90-degree angles and directly
underneath your hips.
Your knees should be elevated.
Without allowing your lower back to rise or round, brace your abs as if you were about
to be punched in the gut.
Hold this contraction the entire time.
This is your starting position.
Walk” your right hand and left foot forward a few inches.
Pause, and then return to the starting position.
Next, “walk” your left hand and right foot forward.
Return to the starting position.
Reverse Crunch: This is an effective exercise that targets the lower abs.
Begin lying face up with your arms extended by your sides and your knees at a 90-degree
angle above hips.
Draw your abs in toward your spine and lift your hips and lower back off the floor, tucking
your knees in toward your chest.
Use your arms to help lift your hips.
Slowly and with control, lower your back and hips to the starting position.
Do 3 sets of 15 reps.
Crutches can be one of the best ways to get the coveted six pack abs.
Not just that, it has a bunch of other benefits for your body as well.
Learn more of what we are talking about by watching this video titled “Do Crunches
Every Day And See What Happens To Your Body”
Now, back to Exercises That Will Give You Washboard Abs In No Time
Russian twist: The twisting motion in this exercise is great for chiseling your oblique
muscles on either side of your core.
You can make the exercise more challenging by holding a weight plate or some other heavy
object.
Sit on a mat or other soft surface with your feet off the ground and lean back for balance.
Cross your hands over your chest and twist to the right as far as you comfortably can.
Pause for a moment and switch to the other side.Repeat for your desired number of reps.
If when performing this exercise you feel it mostly in your hip flexors, try repeating
it with your feet on the floor instead of lifted off the ground.
Aim for 2 to 3 sets of 10 to 20 reps on each side.
Dumbbell Side Bend: Stand with your feet hip-width apart and hold a dumbbell in your right hand,
palm facing inwards towards the torso.
Keep your back straight, activate your core, and then bend to the side as far as possible—but
only at the waist.
Hold for one second at the bottom of your range of motion, and return to start for one
rep.
Do between 12 and 20 reps for one set.
Be smart when you pick the weight.
It shouldn’t feel impossible.
Using a reasonable weight will help you focus on keeping your abs tight during the exercise
for maximum results.
While these exercises can get you solid six pack abs, there are outdoor activities that
can help you maintain them.
Learn more about these by:
Watching: Run Every Day And See What Happens To Your Body
Or
Finding out what Cycling For Half An Hour Every Day Will Do To Your Body
Have you ever tried getting six pack abs?
Did you give up?
If not, how long did it take you?
Let us know in the comments section below!