16 Best Abs Workout to Get Six pack Abs (Updated 2019)


It doesn't matter if you are male or female, old or young, the concept I teach in this article is for anyone and everyone if you apply them. You simply need to adjust things to your level and capabilities.

Exercises-Workout or fitness isn’t only for those buff, 20-something gyms gods. In fact, you can start exercising in your 80 sec and still reap the benefits of a healthier, longer life. And the earlier in life you start working out, the more likely it will become a lifelong habit.

In a order to sculpt a ripped six pack you need to develope the core muscles that are responsible for the shape of the abs, the superficial core muscles-Rectus abdominis and external obliques. The six pack as well as the deep abdominal muscles such as the transversus abdominis and internal obliques, which provide spinal support ans tuck in the internal organs, thus contributing to the flat stomach look.

So, we talked a lot of, now lets get start our "21 Best Abs Workout".



1

Jumping Jacks



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  • Sets: 3

  • Reps: 20

  • Rest: 60 secs

  • Start with your feet together and your arms by our sides, then jump up with your feet apart and your hands overhead.

  • Return to the start position then do the next rep. It provides you a full-body workout and your muscle groups.


2

Abdominal Crunches



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  • Sets: 3

  • Reps: 12

  • 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.


3

Russian Twist



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  • Sets: 3

  • Reps: 14

  • 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.


4

Mountain Climber



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  • Sets: 6

  • Reps: 16

  • 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.


5

Heel Touch



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  • Sets: 4

  • Reps: 20

  • 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.


6

Leg Raises



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  • Sets: 4

  • Reps: 12

  • Rest: 60 secs

  • Lie down your back and put your hands beneath your hips for support.

  • Then lift your legs up until they from a right angle with the floor.

  • Slowly bring your legs back down and rapeat the exercise.


7

L-Sit



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Another useful step on the road to the full L-sit is Tuck sit.

  • Mostly this exercise is same so, bend your legs and bring your knees towards your chest, which make your position more stable so the lifting part is easier.


8

Battle Ropes Core Workout



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  • Sets: 10

  • Reps: 20

  • Rest: 60 secs

  • Your feet roughly shoulder distance apart, stand tall and hold one end of the rope in each hand.

  • Before bracing your core, bend your knees slightly and draw your shoulders back.

  • From this position, whip one arm upward, creating a wave-like movement along the length of the rope, and as you bring it back down, whip the opposite arm upward.

  • As fast as you can while maintaining control of the rest of your body, continue performing this alternating wave movement.


9

Reverse Pushup



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  • Sets: 6

  • Reps: 12

  • Rest: 60 secs

  • Getting into a normal pushup position, with your hands directly underneath your shoulders.

  • Until your chest is an inch above the ground lower yourself and push your body backward until your arms fully extend, with your knees bent and butt in the air.

  • Bring yourself back into the starting position. That’s one rep.


10

Rocky Abs



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  • Sets: 6

  • Reps: 12

  • Rest: 60 secs

  • With your legs straight, lie on your back, arms extended behind your head, and hands grasping something that won't move, such as a pair of heavy dumbbells.

  • Until they're perpendicular to the floor, raise your legs, butt, and lower back.

  • Your weight should rest on your upper back.

  • As straight as possible, keeping your body, brace your core and take 5 to 10 seconds to lower your body.


11

Knee-to-toe Crunches



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  • Sets: 3

  • Reps: 15

  • Rest: 60 secs

  • Lie on your back and point your legs and feet straight out.

  • Behind your head, lock your hands.

  • Do a rotational crunch—where you bring the knee across the chest and make contact with the opposite elbow.

  • Afterward, with a straight leg and bring it up high crunch again, reaching out to touch the toe with the opposite hand.


12

Reverse Curl and Lift



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With both hands behind head, legs extended out with heels lifted about six inches off the floor, toes pointed, lie flat on back.

  • Bend and draw your knees into chest, and raise hips slightly off the floor and contract abs.

  • Slowly lower back to the start position. Repeat 8 times, for 3 sets total.

13

Toe-Toucher



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  • Sets: 3

  • Reps: 10

  • Rest: 60 secs

  • Lift your legs and arms up so they are extended toward the ceiling and lie on your back.

  • Reaching your hands toward your feet, lift your upper back off the floor.

  • Keeping your shoulders off the mat and lower back pressed into the mat, lower your legs toward the floor, while reaching your arms overhead.

  • Repeat the crunch motion to complete one rep.

14

Rolling Like a Balls



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your knees bent and feet flat on the floor, set up tall. Around your legs, wrap your arms and hold onto the outside of your ankles. Curl your head and chest forward in toward your knees.

  • Scoop your core muscles in deeply, then roll your body back until your shoulders touch the ground.

  • Don't roll so far that your neck or head touches the ground.

  • Rock back up to a seated position.


15

Sit-Up



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  • Sets: 3

  • Reps: 12

  • 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.


16

Jackknife Sit-Up



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your arms extended straight back behind your head and your legs extended, lie flat on the floor on your back This will be your starting position.

  • The legs should be lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.

  • While inhaling, lower your arms and legs back to the starting position.

  • Repeat for the recommended amount of repetitions.

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