Six pack abs are the stereotypical image of an attractive, muscular male, and the reputation surrounding toned abdominals makes them seem like an impossible, unreachable goal. However, with only a few simple exercises, along with some patience and dedication, a six-pack is not that far away. Implement these exercises, which don’t require any equipment besides shoes, into your workout plan and you’ll see the results.
The Plank
The plank is a great exercise for toning your stomach, and strengthening the “core” group of muscles, which include the muscles found in your chest, hips, back, and stomach. The plank requires you to lie on your chest, with your arms underneath you. Push yourself upwards, so you are holding yourself up by your forearms and toes. Hold it for as long as you can, but don’t be discouraged if you have to stop and rest after only a few seconds; beginners should only expect ten or twenty seconds. Continue to do the plank on a regular basis, and try to hold it for over two minutes. For more variations of the plank, check out Different Variations of the Plank.
Leg Curls
Leg curls will work out your abdominal muscles very well, but be careful; they can be extremely painful if you don’t exercise caution. If you feel any sharp pains, or tearing, while doing these exercises, stop immediately. Leg curls require you to lie on you back, with your arms at your side or under your rear, and raise your legs six inches off of the ground. From there, move your legs in circles, switching directions after ten circles. Doing twenty, ten for each direction, should constitute one set. Start off with just one set, because this exercises requires a lot of effort and can leave you sore afterward. Increase the number of sets as you become stronger.
Sit Ups
Sit ups are generally regarded as the standard exercise that works out abdominal muscles. While they do strengthen abs, they can’t give you a six-pack by themselves, and should be used in conjunction with other exercises. With that being said, sit ups should not be disregarded entirely. In order to do a proper sit up, lie on your back on a hard surface, like the carpet or an exercise mat, with your legs bent into triangles. Keep your hands at your forehead, and pull yourself upwards without using your arms. Once you have raised yourself fully, hold your position for a second, with your chest between your legs, before lowering yourself down again.
Cardiovascular Exercise
Cardiovascular exercise, which is any form of aerobic exercise, is a great way to tone your body further. It is more productive when trying to build a six-pack because it burns fat and shapes your body more than weight lifting does. Running and swimming are the best forms of cardio exercise for building abs, but cycling or any aerobic class at your local gym or YMCA would also be beneficial. For more information on cardiovascular exercise, read What is the Best Form of Cardiovascular Exercise?
In order to get six pack abs, it takes a lot of dedication and patience, and it is by no means easy. However, it is nowhere near unreachable, and with these exercises and enough work, you will be able to see more definition in your abs, as well as a stronger core.
Dylan Lamberti - I have been writing on-line for a period of just under two years, and have written for such sites as Demand Media Studios and Brighthub.
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