You don't need to work towards a six-pack for the rest of your life. A six-pack is only a temporary definition of fitness. This is because it's possible to achieve a visible set of abs without building the underlying layers of muscle, giving structure and strength to your core. It's relatively easier to build abs in this way than achieve functional core strength as part of your training regime.
Some of us have wished for a flat belly and 6-pack abs since our school days. We say we will do it, but something happens, and the dream is abandoned before we even start. So, what should you do? Which kinds of ab workouts should you prioritize? Will your abs look as good as Cristiano Ronaldo's or Brad Pitt's?
Hardstyle Plank
The hardstyle plank is a core exercise that works your entire body. It's also a great way to build strength, endurance, and balance. The plank is a static exercise, meaning you hold the position without moving until the set is complete. Depending on your fitness level and goals, you can do it with or without equipment.
How to Do It
To perform the hardstyle plank:
- Get into a pushup position with your hands and feet on the floor and arms straight. Squeeze your butt and abs so that your body forms a straight line from head to ankles.
- Hold for 30 seconds or longer. If you're using this as part of your warm-up, hold for only 10 seconds or so at first. As you get stronger, gradually increase your time until you can hold it for 30 seconds without struggling too much.
- Doing planks on an incline bench or Swiss ball will make the exercise more difficult by increasing the angle of your body relative to the floor; this increases activation in your upper back muscles and activates core stabilizers like obliques and quadratus lumborum (QL) muscle.
The Hardstyle plank is excellent for beginners because it allows them to work on their balance while strengthening their core muscles simultaneously. It's also easy to scale up as you get stronger; if you feel the position is too easy or difficult at first, just hold it for longer until it feels right!
Dead Bug
Dead bug exercise is a great way to strengthen your core muscles. You can do this exercise without equipment or with the trainers' advice. The basic form of dead bugs is simple, but it's a challenging exercise for beginners, so you should start with more accessible variations before moving on to the harder ones.
How to do it
- Lie on your back with your knees bent and feet flat on the floor. Rest your arms at your sides, palms facing down.
- Lift your shoulders off the floor and allow them to fall toward the floor.
- Pause for about two seconds, and then reverse direction by lifting your shoulder blades off the floor as far as possible before allowing them to fall forward again.
Dead Bug Exercise Benefits
The dead bug is a good exercise for strengthening the ab muscles and developing core stability. It also helps to improve posture because it strengthens your spine and abdominal muscles. The exercise can help reduce back pain by increasing flexibility in the lower back and strengthening the muscles around it.
Hollow extension-to-cannonball
Hollow extension-to-cannonball is an excellent exercise for developing the posterior chain. This is why it's used by many powerlifters and bodybuilders.
The purpose of this exercise is to strengthen your hamstrings and glutes. This will help you lift weights, run faster, and jump higher.
How to do it
- Stand with your feet slightly wider than your shoulders and toes pointing forward. Squat down by bending at the knees until your upper thighs are parallel to the floor.
- Brace your abdominal muscles and keep them tight throughout the movement. Push your butt backward as if you were trying to touch it with your back while keeping your lower back straight (not rounded).
- Hold this position for 1 second, then return to starting by extending your hips until they are fully extended.
This exercise is one of the best exercises to improve your core strength, especially your lower back muscles. It helps you to maintain the correct posture and keep the body flexible. This easy exercise can be done at home without any equipment.
Dumbbell Side Bend
The Dumbbell side bend is an excellent exercise for those looking to tone their obliques or love handles. This exercise can be performed with or without dumbbells, making it an excellent choice for beginners and experienced lifters alike.
One of the benefits of the Dumbbell side bend is that it can be done without any equipment, making it a convenient choice for busy gym-goers. However, if you are new to this exercise, it is advisable to seek the guidance of a trainer or fitness expert before attempting it.
How to do it
- Stand with your feet hip-width apart and hold a dumbbell in each hand. Place your arms at your sides, palms facing down.
- Bend to one side by turning your torso to that side, keeping your knees and toes pointed forward. Maintain a flat back and avoid arching or rounding your spine. Go as far as you can without losing form or straining your back.
- Slowly return to standing and repeat on the other side.
Barbell Back Squat
If you want to add an exercise to your routine that will help tone your backside, the barbell back squat is a great choice. This exercise can be done with or without equipment, and there are many variations that you can try to keep things interesting. Here is everything you need to know about the barbell back squat, including how to do it and what benefits it can provide.
The barbell back squat is a compound exercise that targets the quads, hamstrings, glutes, and lower back. It is often done with a weightlifting barbell, but you can also use a stability ball or dumbbell if you don't have access.
You can do the barbell back squat with or without equipment. If you have access to a gym, you can use a squat rack and safety bars. If you don't have access to a gym, you can still do the exercise by using a Smith machine or holding a barbell in front of your chest with your hands crossed.
How to do it
- Position the barbell on the upper back, and walk underneath it to unrack it.
- Step backward, and position your feet hip-width apart, with your toes pointing slightly outwards.
- Bend your knees, and lower your hips until your thighs are parallel to the floor. Keep your torso upright and your knees behind your toes.
- Drive through your heels to return to the starting position.
If you're new to this exercise, start with body weight.
Bird Dog
The bird dog is a fantastic way to improve balance and coordination and strengthen your core muscles. This exercise can be done with or without equipment and is an excellent addition to any workout routine.
Bird dog is an exercise that works your core muscles and shoulder muscles, including your glutes. It also improves balance by making you work on one leg at a time.
Bird dog exercise can be done anywhere at any time. You don't need any equipment or a trainer to perform this exercise.
How to do it
- Lie on your stomach with your hands beside you, palms down, and fingers spread wide.
- Push your hands and feet, forming an inverted V-shape with your body. Your arms should be straight but not locked out, and your head, neck, and shoulders should be in a straight line with your back. So basically, you're just balancing on all four limbs like a plank!
- Slowly raise one arm off the ground while simultaneously raising one leg off the ground until they are parallel to the floor. Keep your hips square as you do this (don't twist). Hold for two seconds, then return to starting position. Repeat with the other arm/leg until the set is complete.
How to Achieve
Getting a six-pack is not easy. It's not just about how many hours you spend at the gym or how many crunches you do. It's about making intelligent dietary decisions and working out regularly.
Here are some tips that will help you achieve your goal
- Eat foods high in protein, such as lean meats and eggs, to help build muscle and burn fat.
- Avoid high-calorie foods such as chips, cookies, and soda, which add calories without filling you up.
- Drink plenty of water throughout the day to stay hydrated and keep your metabolism going efficiently.
- Exercise at least three times per week for 30 minutes to boost your metabolism so your body burns more calories even when at rest!
- Make sure you're getting enough sleep — it's essential for building muscles!
Weekly Plan
Here is the weekly plan schedule
Week 1
Work out three times a week. Do exercises focusing on the abs, such as crunches, planks, and floor leg raise.
Week 2
Continue working out three times a week. Increase the intensity of your workouts by adding weights to your routine.
Week 3
Work out four times a week, adding 30 minutes of cardio to each session. Combine weight training with cardio to burn more fat and build muscle simultaneously.
Week 4
Continue exercising four times a week, but now add two days of rest between workouts so your body can recover from all that activity.
Week 5
Add one more day of rest between workouts (two days total), so you can continue challenging yourself without wearing yourself down too much before your next session.
Remember, everyone's body is different. Just because the person next to you in the gym seems to be getting results from doing 1,000 crunches a day doesn't mean that will work for you.
However, these six exercises are a great starting place if you want to build up your core muscles and get a six-pack. As always, consult your doctor or a certified personal trainer before beginning any new fitness routine.
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