8 Best Exercises You Need To Get Chiselled Six-Pack

Obtaining well-formed six-pack abs is a goal secretly aspired to by many. Whether it’s your fitness goal, or for your Instagram post of you simply want to look hot at the beach, six-packs demand hard work and dedication.

That doesn’t mean that you have to become a professional bodybuilder or to hit the gym daily in order to acquire core muscles to die for.

Rather, just a few simple adjustments to your diet and proper exercise will have you looking like a Greek god in no time.

If you are one of the few who is fully satisfied with how your abs are, then you are fully aware that a gazillion sit-ups may not be enough to obtain a six-pack.

Though crunches can do wonders, it might not even be on the line-up of the most effective exercises to have a chiseled six-pack.

1. Barbell or Dumbbell Floor Wiper

This exercise which utilizes the use of lightweight, focuses on the abs and that also benefits the forearms, hip flexors, lower back, and shoulders.

How To Do:

• Lay down flat on the floor your arms raised while grasping a barbell or dumbbell above your chest.
• Stabilize your arms then moderately lift your legs until your body resembles the letter L
• Slowly lower your leg trying not to let it touch the floor.

2. Side Jackknife

It is a total body and exercises that generally targets obliques and abs.

How To Do:

• Rest on your side with your left arm sprawled out on the floor or place on your chest.
• Your right arm bent towards your head with your elbow bending out.
• Place your right lower limb on top of the other
• Pull your right elbow close to your right leg as you lift your body up.
• Putting pressure on the muscles on the side of your abdomen and moderately putting it down before flipping to your other side.

3. The Plank

One of the simplest yet most difficult core exercises that you can perform anytime, anywhere. All you need is sport wide enough for you to sprawl on and about five undisturbed minutes.

How To Do:

• Go down to a push-up position
• Prop up yourself with the forearm, your elbows are aligned underneath shoulders
• Plant your toes on the ground as you tighten your hamstrings
• Keep your core tight and your back completely flat,
• Hold this position for about 15 – 30 seconds.

See also:  8 Plank Variations To Work More Than Just Your Abs

4. The Cocoon

The Cocoon crunch is a body weight exercise that sets its sights on the ab muscles.

It includes bringing your knees closer to your shoulders and your arms from over the head to your core.

It can be performed for time or reps as part of the core-focused portion of your workout.

The Cocoon develops core strength, enhances your flexibility, increases mobility and promotes support on the hips and lower back.

How To Do:

• Lay down flat on the ground then completely stretch your legs and arms.
• Carefully lift your knees to your chest by twisting and twirling your midsection to raise your hips off the surface
• Contract your spine then simultaneously slide your arms over your head to lift your shoulders off the floor and do a sit-up motion
• Slowly snitch back to the starting point by moderately resisting the weight of your body on the way down.
• Repeat until you reach the number of reps desired.

5. The Dragon Flag

This is a more progressive core exercise that can promote excellent core strength, and amazingly powerful and firm six-pack abs, also known as dragon flag abs.

It is believed to be one of the techniques used by Bruce Lee, thus it is advisable only to more advanced exercisers.

How To Do:

• Try this while lying on a flat surface, place your arms next to your head and gripping the sides of the bench.
• Or, you can instead grip a fixed object over your head, still while lying down.
• Carefully lift your knees near your chest then slowly stretch them out towards the ceiling, lifting your torso with only your shoulders as support on the surface.
• Make sure that your upper body is straight and then moderately move down.

See also: How To Do The Dragon Flag Correctly And Safely

6. Medicine Ball Slam

It is a ball drill that develops power, speed and strength that not only trains your abs but also gives you strong shoulders.

How To Do:

• Stand with your feet shoulder-width apart, bend your knees slightly and hold a non-bounce medicine ball held over your head.
• Lift up on the front of your feet and forcefully bounce the ball to the ground while utilizing your core muscles.
• Keep the ab muscles engaged throughout the exercise

7. The Sandbag Sit-Up

This is pretty much the regular crunches that we are all familiar with, except that it is seasoned with a little bit of spice for added difficulty and traction.

How To Do:

• Lie down on the floor with your knees bent and, if possible, place your feet under or against something that will prevent them from moving
• Grab a sandbag or a weight using both hands and extend your arms above you
• Tighten your core as you lift your torso up so your upper body forms an angle with your thighs
• Lower your upper body down slowly and repeat.

8. Hollow Rock

This exercise aims to strengthen the abs with its stationary hold and then targets the core with the rocking motion for a firm midsection.

How To Do:

• Rest on the floor with your legs straight and stretch your arms over your head
• Lift your lower limbs towards your body form the shape of a boomerang
• Stay stiff and rock like a cradle to power-up your core

Conclusion

We hope that we were able to encourage you to leave the couch and begin your journey towards a more toned and chiseled six-pack.

These exercises can be done with little to almost no help from pricey gym equipment yet. But the benefits you reap such as awesome posture, enhanced agility, strong abs, and unparalleled balance, are priceless.