EXERCISES TO DO FOR YOUR SIX-PACK PART 2

Medicine Ball V Sit-Up

Grab a medicine ball and lie down on your back holding the ball over your head. Your arms and legs should be outstretched with your hands and feet lifted just above the floor.

Begin the exercise by simultaneously raising your torso and legs up to touch the medicine ball to your feet.

Then slowly lower back towards the floor. That’s one rep.

Work against the weight of the ball and don’t let it push you back to the floor in a slump.

Control the descent and make sure you always have your shoulders off the floor. This will keep your abs engaged throughout the entire rep – no rest for the ripped.

Oblique Crunch

Lie on your back with your knees bent and feet flat on the floor.

Put your right hand behind your head, elbow flared out, and your left palm down perpendicular to your torso.

 

 

 

 

Contract your abs to lift your shoulders off the floor and rotate your body to bring your right elbow towards your left knee. Slowly lower and repeat all your reps before swapping sides.

Add these to every abs workout as a finisher. They’re the perfect way to skip your nascent six and go straight for an eight-pack.

Side Jackknife

Lie on your side with your right leg on top of your left.

 

 

 

 

Put your right hand behind your head, elbow flared out, and the other on the floor in front of you for balance. Contract your obliques to bring your right leg and elbow together, then slowly lower.

Perform all your reps on one side before swapping.

If you’re new to this move it could fatigue your hip flexors before you feel any benefit in your obliques.

Foam roll the problem area after every session to loosen the tendons and help you up the reps.

Two-Point Bridge

Get in a press-up position, with your hands beneath your shoulders and core locked to ensure a straight line from head to heels.

 

 

 

 

Tense your abs and fight the urge to raise your hips as you lift your left foot and right arm until they’re parallel to the ground. Slowly lower and repeat on the opposite side. That’s one rep.

Lifting two limbs turns this standard plank into a rotation exercise too, which works your core through every plane.

That’s great news for your abs, but only if you can handle it. If the wobble gets too much just lift one limb at a time – it’ll still add a rotation but make it more manageable.

Spiderman Plank Crunch

Start in a traditional plank position with your forearms on the ground and your body perfectly straight.

Bring your right knee forward towards your right elbow, then return to the plank position.

Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.

Sandbag Russian Twist

Sit on the floor with your feet planted in front of you and hold the sandbag in front of you with arms extended.

 

 

 

 

 

Quickly twist at the torso, turning from side to side, keeping the bag elevated off the floor.

Return to the middle at the end of each set.

Keep your shoulders locked and your backside planted to isolate your abs and then twist explosively.

Your core will have to work even harder to stop the momentum of the bag.

Sandbag Sit-Up

Lie back with your knees bent and hold a sandbag with both hands, extending your arms above you.

 

 

 

 

 

Tense your core as you lift your torso up so your upper body forms a V shape with your thighs.

Lower under control back to the start position.

Tuck your toes under something to keep them planted on the floor and make it easier to keep the rep under control.

Under normal circumstances we’d call this cheating, but because you’re taking on the extra weight, we’ll give you a free pass.

Body Up

Start in a plank position with you forearms shoulder-width apart.

 

 

 

 

Plant your palms on the floor and extend your body upwards, ensuring your torso remains straight throughout. Lower your body slowly to the starting position and repeat.

You want bigger arms and shoulder to go with your washboard abs, right?

This move combines upper-body work with your standard plank – and 3 sets of 20 to any plank circuit.

Crab Walk

Sit on the floor with your hands planted behind your back and your legs bent in front of you.

Raise your hips upwards so only your hands and feet are planted on the floor.

 

 

 

 

Start walking using your hands and feet to propel you forwards.

Lifting yourself an inch from the floor won’t work anything other than your shoulders.

Keep your hips as high as possible to ensure you work your core throughout the walk.

Aim for 25 metres and try to ignore the funny looks in the gym.

Cocoon

Lie back on the ground with your arms extended straight behind your head.

 

 

 

 

Pull your knees in towards your chest, lift your backside off the floor and simultaneously lift your arms over your head to perform a crunch.

Return to the start position and repeat.

Lock out your arms above you for the entire rep. This’ll help open up your abs and work the muscles through a greater range of motion for faster ab-related gains.

Hanging Leg Raise

Grab a pull-up bar and lower yourself into a dead hang.

 

 

 

 

Let your legs straighten and pull your pelvis back slightly.

Tense your core and raise your legs until your thighs are perpendicular to your torso. Hold then lower slowly back to the starting position.

Let your legs dead hang at the bottom of each rep. This will force you to generate movement with your abs and stop you relying on the momentum of the down swing to get back up.

If you’re swinging, you’re not winning.

Flutter Kick

Lie back and lift your heels a couple of inches from the floor by contracting your core.

 

 

 

 

Alternately lift raise one leg and lower it, mimicking the kick you do in a pool.

Start crossing your legs from side-to-side out in front of you, not just up and down.

This’ll work your abs in multiple directions and hit your obliques for a solid centre that extends further than the six cobblestones in front of you.

Weighted Ab Curl

Attach a rope to a high pulley and kneel in front of it, with the handles held either side of your neck.

 

 

 

 

Without moving your hips, contract your abs to bring your elbows to your thighs. Pause for a moment then slowly return to the starting position.

Go heavy. This is one of the few moves that isn’t reliant on your bodyweight and you don’t need to do 20 reps just to fell it.

But keep the rep tempo steady and don’t jerk into the movement, you’re not going to catch the weight by surprise.