Whether you want a flat, toned stomach or a sculpted 6-pack, these exercises will help you get fitter, have a stronger core and look great. It will take some discipline and dedication but its worth it. A strong core sets you up for life with better balance and better posture.
For a visible six-pack, you need to target a range of muscles, so you’ll need a range of exercises to reach the deepest core parts. These 9 exercises are designed to train your entire core and get that gut rock hard.
SIT-UPS
- Lie on your back with your hands on the back of your head and your legs raised.
- Tense your stomach and, as you breathe out, lift your entire upper body towards your knees until it forms a vertical line.
- Look forward and old position briefly.
- Inhale and lower your upper body again without putting your shoulders down completely.
Do 3 sets of 20 repetitions
Targets: abdominal rectus and pyramidal muscles
Change up: In the upper holding position, tap feet alternately on the floor.
PLANK / FOREARM SUPPORT
- Get into the quadruped position, supporting yourself on your forearms. Elbows are at right angles just below the shoulders.
- One after the other, stretch your legs backwards and place your feet close together.
- Keep looking the floor while keeping your head in line with your spine.
- Tense your stomach and keep a stable line without hollowing your back
Hold 3 planks for 20 seconds
Targets: all core muscles
Change up: Lift your right leg and left arm off the floor at the same time. Hold it short and switch sides.
CANDLE
- Lie on your back and stretch your arms beside your body. Stretch your legs out and keep them together.
- Lift your entire torso from the floor up to your shoulder blades, with the weight on your shoulders.
- Lift your legs so your toes are pointing directly to the ceiling. Arms are still firmly on the mat. Tense your stomach and hold this position for 3 seconds.
- Lower your legs again to just above the floor.
Do 3 sets of 10-12 repetitions
Targets: abdominal rectus and pyramidal muscles
Change up: Lower your feet briefly behind your head.
CRISS-CROSS / BEETLE
- Lie on your back with your legs straight. Arms are bent with hands are on the back of the head.
- Lift your shoulder blades and legs off the floor or mat.
- As you exhale, bring your right elbow and left knee together, keeping your right leg straight in the air. Your upper body is curved in a cross shape.
- Inhale and lower your upper body and bent leg back to the starting position without putting them down completely.
- Change sides with the next exhalation.
Do 3 sets of 15 repetitions per side
Targets: straight abdominal muscle, oblique abdominal muscle and pyramidal muscle
Change up: The deeper the stretched leg, the more intensely the muscles are used.
SCISSORS
- Lie on your back with your arms folded close to your upper body.Lift your head slightly from the mat as you keep your eyes on the ceiling.
- Lift your straight legs slightly off the floor and tense your abdominal muscles.
- Bring your left leg towards the ceiling and cross it over your right.
Do 3 sets of 20 seconds
Targets: Upper, middle + lower part of the straight abdominal muscles
Change up: Loosen upper body with hands fixed on the back of the head.
STANDING DIAGONAL CRUNCH
- Stand hip-width apart, crouching slightly while tensing your stomach.
- Place your hands behind your neck with your elbows pointing outwards.
- Exhale as you stand up, lifting your right leg and bringing it to your left elbow, twisting your torso diagonally.
- Put your leg down again, straightening your upper body. Return to the starting position.
Do 3 sets of 15 repetitions per side
Targets: Abs straight muscles and hip flexors
Chane up: At the highest point, bring your legs and elbows together 3 times.
ABDOMINAL EXERCISES WITH AN EXERCISE BALL
ATOMIC CRUNCH
- Lie on the ball and roll forward to the push-up position. Rest your lower legs on the ball with your arms straight down and hands on the floor.
- The abdomen is tense and your head is in line with your spine.
- As you exhale, bend your knees to a right angle and roll the ball to your elbows. Hold the bent position briefly.
- As you inhale, stretch your legs to return to the starting position.
Do 3 sets of 10 repetitions
Targets: Abs straight muscles and hip flexors
Change up: When rolling forward, raise your buttocks up to half a handstand with only the backs of the feet still on the floor.
LATERAL RAISE
- Lie down with your upper body on the side of the ball.
- With your legs stretched and firm, place your hands behind your head with elbows pointing out. Tense your stomach.
- As you exhale, straighten your upper body and tilt it slightly to one side. Only the stomach should be resting on the ball.
- Slowly bring your upper body back down as you inhale.
Do 3 sets of 10 repetitions per side change sides
Targets: Straight and lateral abdominals and core
Change up: Spread the upper leg and hold it.
JACKKNIFE
- Lie on your back with your legs bent and raised. Hold the ball behind your head with your arms straight.
- As you exhale, lift your shoulders from the floor while moving your legs upwards. Place the ball between your straight legs.
- Holding the ball between your lower legs, lower your legs and arms back to the starting position.
- Bring your legs and arms upright again and put the ball back into your hands.
Do 3 sets of 10 repetitions
Targets: Abs and core straight muscles
Change up: Hold in the starting position for 5 seconds.
