18 Best Abs Exercises to Get Six pack Abs of All Time (Updated 2019)


When you join a gym, one of the first things you should be asked to do —after signing your check, of course — is to fill out a health-history questionnaire. Your answers to these questions give a snapshot of your overall wellbeing, including your eating and exercise habits, your risk for developing cardiovascular disease, and any orthopedic limitations or medical conditions that you may have.

Typical questions include :- Do you have any chronic joint problems such as arthritis? Do you have a high stress level? Are you currently taking any prescription medications?

I will not talk you about these type of questions and there is no need to ask about and don't be worry about.

So, we talked a lot of, now lets get start our 16 Best Exercises and Abs Workout to Get Six pack abs.


1

Plank Crunches



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Start in your plank position, make sure your body is in a straight line and your hands are directly beneath your shoulders.

  • Bring the knee toward your shoulder on the same side, bend one leg and crunching your obliques as you do so. Keep the upper body stationary throughout the movement.


2

Reverse Crunch



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your palms facing down, lie face up on the floor.Your hips and knees should be bend at 90 degrees. Off the floor, raise your hips and crunch them inward. Until your heels nearly touch the floor. Pause, and then slowly lower your legs.

  • Hold your feet together. Your knees should move toward your chest. Your hips and your lower back should raise up off the floor.


3

Knee to elbow



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Standing with your elbows wide and your hands behind your head. As you twist to the right, lift your right knee up, pulling your abs toward your spine.

  • To complete one rep, lower your right leg. Bringing your left knee up, switch sides and twisting to the left.


4

High Crunches



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your knees bent and feet flat on the floor, lie on your back and hip-width apart.Place your both arms straight up in the air.Leaving a few inches of space between your chin and your chest, tilt your chin slightly.

  • Inward, gently pull your abdominals.Your head, neck, and shoulder blades lift off the floor so, curl up and forward so.At the top of the movement and then lower slowly back down and hold for a moment.


5

Side jack-knives



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your right leg on top of your left, lie on your side. Behind your head, elbow flared out, put your right hand, and the other on the floor in front of you for balance.

  • To bring your right leg and elbow together, contract your obliques then slowly lower. Before swapping, perform all your reps on one side.


6

Wipers



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • Keeping your back flat with no arching of the spine, lie on an exercise mat.

  • At shoulder level, extend your arms out beside you with your palms pressed firmly to the floor. Your upper body should form a “T” shape.

  • By bending your hips and knees to 90 degree angles, raise your feet off the floor. This is the start position.

  • Rotate both your thighs to one side, as you exhale until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.

  • Without pausing in the start position. Pause briefly, then rotate to the other side.

  • That is one repetition, when you have rotated to both sides.

  • Repeat for the desired number of repetitions.


7

Crunches



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With the knees bent and the hands gently cradling the head, lie on your back.As you contract the abs, flex your feet and keep them flexed and lifting the shoulder blades off the floor.

  • With your hands, try not to pull on the neck but lightly support your head.

  • While pressing your back against the mat and slightly raising the glutes off the floor and at the top of the crunch, press your heels into the floor.


8

Hollow Hold



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  • Sets: 3

  • Reps: 8

  • Rest: 60 secs

  • With your legs straight and your arms extended overhead, begin on your back.

  • Draw your belly button into your spine, actively press your lower back into the floor.

  • Legs off the floor, inhale to slowly lift your shoulders, arms. As low to the ground as possible, keep your hands and heels, while still pressing your lower back into the floor. Maintain tight abs and glutes. It's OK to bend your knees if straight legs are too challenging.


9

Knee Crunches



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  • Sets: 10

  • 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.


10

Hundreds



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  • With your legs up and bent at 90 degrees, start on your back in a tabletop position.

  • To your side, pull your abs in and up, extend your arms. Pump your arms up, crunch up and down vigorously.

  • Take 5 breaths out and 5 short breaths in. Aim to pump your arms 100 times.

11

Long Arms Crunches



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  • Sets: 6

  • Reps: 12

  • Rest: 60 secs

  • With your knees bent and pointed to the ceiling, lay on your back. Take your arms, place them over your head.

  • As you use your abs to crunch your upper body upwards, keep your arms locked out.

  • Lower your shoulders back down to the ground. This completes one repetition.


12

Flutter Kicks



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  • Sets: 8

  • Reps: 20

  • Rest: 60 secs

  • With your legs extended, lie on your back on a gym mat and your arms alongside your hips, palms down, says Valdosta State University. Or nestle your hands underneath your rear to elevate your hips.

  • Off the floor, lift your legs 4 to 6 inches . To keep your back from overarching, squeeze your abs.

  • As you rhythmically raise one leg higher, keep your legs straight and then switch. Move in a fluttering, up and down motion.


13

Half Wipers



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  • Sets: 6

  • Reps: 12

  • Rest: 60 secs

  • Lie on your back with your arms straight out to the one side. Lift your legs and also bent your knees at a 90-degree angle.

  • Without letting the legs touch the floor, rotate the hips on one side.

  • Lift your both legs and return to your starting position.

  • Repeat until set is complete or rotate the hips to the opposite side.


14

Sitting Twists



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  • Sets: 8

  • Reps: 20

  • 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.


15

Knee in Twists



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  • Sets: 3

  • Reps: 20

  • Rest: 60 secs

  • Lie on your back on the floor or mat with arms extended out to other sides. Raise your bent legs so thighs are vertical and lower legs are horizontal.

  • Until side of thigh is on floor, lower legs to one side . Raise and lower legs to opposite side. Repeat.

  • Especially, maintain knee position throughout movement.


16

Climber Taps



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  • Sets: 3

  • Reps: 20

  • 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.


17

Hundreds



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  • At your 90 degrees, with your legs up and bent, start on your back in a tabletop position.

  • To your side, pull your abs in and up, extend your arms. Pump your arms up, crunch up and down vigorously.

  • Take 5 breaths out and 5 short breaths in. Aim to pump your arms 100 times.

18

Sitting Punches



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  • Sets: 3

  • Reps: 20

  • Rest: 60 secs

  • Sit comfortably with your feet on the floor, knees bent, and body upright.

  • Slowly lower your upper body backwards and just have enough to feel a strain on your abs.

  • Now, throw a desired amount of left and right eye-level punches.

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