21 Best Abs Exercises to Get Six pack abs (2019)


The Science behind exercise for abs is driven by physiology and biology and there is also a little bit of physics thrown into all this for good measure.

We need to unravel it so we understand what is going and why the things we do, work.

The abs as we think of them consists of four distinct muscles groups whose scientific names are rectus abdominis, external obliques, internal obliques and transversus abdominis. To us they are the six-pack lateral abdominals and the core.

Let's talk about a little bit abdominal muscles. The abdominal muscles—rectus abdominus and the internal and external obliques—are part of the group that form the trunk musculature. A cause of bad posture are weak abdominal muscles and may be a predisposing factor in chronic lower back pain. From around the abdomen and waist, however, abdominal exercises do not spot-reduce fat . Fat is lost only by expending more calories than are consumed.

Don't be worry about like What is the best abs workout ? best workouts for abs at the gym, ab workouts list, abdominal exercise abs, amazing ab workouts, abdomen workouts, abs working out, in home workouts for abs, excise for abs, workout for abs, workout routines for abs, abs workout in home etc. In this article you will find out abs exercises as like as you want that I had talk about. Anywhere you want, Anytime you want you can do it.

If you do other type of physical activity like running or martial arts or other workouts from elsewhere that are not included in this article then you can pic from legs workout, chest workout and shoulder workout.

Now lets get start with me "21 Best Abs Exercises to Get Six pack Abs".



1

Plank


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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your toes and forearms on the ground, lie on the floor. As long as you can, keep straight your body and hold this position.

  • This exercise strengthens the abdomen, back and shoulders.



2

Forearm Plank

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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your forearms flat on the floor, lying on the floor, making sure that your elbows are aligned directly under your shoulders.

  • Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a staright line from head to feet.
  • Keep your abdominals engaged and try not to let your hips raise or drop.



3

Sit-UPS

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  • Sets: 6

  • Reps: 10

  • Rest: 60 secs

  • Lie one your back with your hands behind your ears.

  • Slowly up to the sitting position and then lift your upper body off the floor. Don't tug your neck when you get up.

  • Repeat the exercise and slowly go back to the start position.



4

Abdominal Crunches

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  • Sets: 6

  • Reps: 10

  • Rest: 60 secs

  • With your knees bent, lie on your back and your arms stretched forward.

  • Then lift your upper body. Hold for a few seconds and slowly return.

  • It primarly works the rectus abdominis muscle and the obliques.



5

Bicycle Crunches



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  • Sets: 8

  • Reps: 16

  • Rest: 60 secs

  • Behind your ears, lie on the floor with your hands. Towards your left knee, raise your knees and close your right elbow, then close your left elbow toward your right knee.

  • Repeat the exercise.



6

Plank to Downward Dog Tap



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your wrists under your shoulders and your feet hip-width apart, start in a high plank.

  • With your heels reaching toward the floor, push your hips up and back to move into a Downward Dog.

  • To come back into a high plank, keep your core tight and shift your weight forward.


7

Mountain Climber



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to another.

  • This exercise strengthens multiple muscle groups.



8

V-Up



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  • Sets: 6

  • Reps: 8

  • Rest: 60 secs

  • Lie on your back with your arms and legs extended and your legs squeezed together.

  • Raise your upper body and legs, with your arms touch your toes, then go back to the start position and repeat the exercise.


9

Swiss Ball Crunch



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • On the exercise ball, lie on your lower back and place your hands behind your ears.

  • After a short pause, roll your shoulder blades up and lower yourself back down.

  • Instead of looking at your knees, look straight up and please avoid to straining your neck.


10

Plank Hop



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, feet together, and core engaged, start in high plank.

  • To keep your legs together as you jump your feet forward and to the right, bringing your knees toward your right elbow, engage your abs and squeeze your quads.

  • Bringing your knees toward your left elbow, jump your feet back to start, and then jump your feet forward and to the left.

  • This is 1 rep. Jump your feet back together.

  • Focus on form and start with a slow pace. Continue alternating sides. With the movement, you can speed up the jumps as you get more comfortable.


11

Leg Lift



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Lie flat on your back with your legs stretched out in a front of you.

  • Bend your knees and raise your legs.

  • Until your feet are pointed at the ceiling, straighten your legs.

  • Slowly lower your legs.

  • If this exercise is too easy, slow it down.

  • Repeat 3 sets of 10 to 20 leg lifts.



12

Down Dog Abs



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your hands shoulder-width apart, butt lifted back and toward the ceiling, legs straight, arms extended, back flat, and your head in between your arms, start in Downward Facing Dog and lift your right leg into the air to get into Down Dog Split.

  • Toward your right elbow, moving your torso into a plank position as you do, bend your right knee and bring in, Pause and then extend your right leg back to Down Dog Split.

  • Next, toward your left elbow, bring your right knee under and across your torso. Pause and then extend your left leg back to Down Dog Split.

  • On one leg, do for a set amount of reps and then repeat on the other leg.



13

Dead Bug



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your arms extended toward the ceiling and your legs in a tabletop position, lie face up.

  • While simultaneously dropping your left arm overhead, slowly extend your right leg out straight.

  • Leg back to the starting position and bring your arm.

  • Extending your left leg and your right arm, repeat on the other side.


14

Core Roll Up



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your arms extended above your head, resting on the floor, lie faceup.

  • With your shoulders and ending with your lower back, float your arms up so your wrists are directly over your shoulders, and begin to slowly curl your spine up and off the floor, starting.

  • Keeping your core tight the entire time, curl up to a seated position, and then continue to fold your torso over your legs.

  • While lowering from your lower back to your shoulders, reverse the movement to roll back down to the floor.


15

Russian Twist



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Sit on the floors with your keens bent, feet lifted a little bit and back tilted backwords.

  • Then hold your hands together and twist it.



16

Butt Bridge



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Lie on your back with knees best and feet flat on the floor. Put your arms flat at your sides.

  • Then lift your butt up and down.



17

Heel Touch



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your legs bent, lie on the ground and your arms by your sides.

  • Off the floor, slightly lift your upper body and make your hands alternately reach your heels.



18

Crab Toe Touch



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your knees bent, feet flat on the floor together and sit on the floor.

  • As you kick your right leg up straight and touch your right foot with your left hand, lift your hips off the mat.

  • Arm back to starting position, lower your leg and then repeat the movement with the other hand and leg.

  • Continue alternating sides.



19

Single-Leg Jackknife



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your legs extended and arms by your sides, lie face up and contract your abs to press your low back into ground. This is starting position.

  • Squeeze your thighs and glutes together, reaching your right hand forward to meet your left foot, lift your left leg and upper back off the ground.

  • Your torso and your left leg should form a V.

  • As you slowly lower to return to starting position, keep your core engaged.

  • Repeat with the opposite leg and arm.

  • Continue alternating sides.



20

Scissor Switch



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your legs straight and arms extended overhead, lie faceup.

  • Extend your right leg up so that it's perpendicular to the floor and bring your hands behind your right leg, pulling it in toward your face, and curl your shoulder blades off the floor and also lift your left leg off the floor a few inches.

  • Lowering your right leg so that it hovers a few inches above the floor and pulling your left leg in toward you and switch legs.

  • Continue switching your legs.



21

Plank Hop



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, feet together, and core engaged, start in high plank.

  • To keep your legs together as you jump your feet forward and to the right, bringing your knees toward your right elbow, engage your abs and squeeze your quads.

  • Bringing your knees toward your left elbow, jump your feet back to start, and then jump your feet forward and to the left.

  • This is 1 rep. Jump your feet back together.

  • Focus on form and start with a slow pace. Continue alternating sides. With the movement, you can speed up the jumps as you get more comfortable.

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