7 Essential Ab Exercises for Building a Six-Pack Core
A comprehensive six-pack abs workout combining upper and lower ab exercises. Perform this routine 3 times per week alongside a calorie-conscious diet and regular cardio for optimal results.
Workout Structure:
- Complete 7 exercises in circuit format
- Perform to muscle failure
- Rest 30-60 seconds between exercises
- Repeat circuit 2-3 times
Beginner Modification:
- Choose 3 exercises
- Perform 2 sets each
- Rest 1 minute between sets
- Add exercises gradually over 12 weeks
Man performing crunches on floor
- Sit-up (Upper Abs)
- Lie on back, knees bent, feet secured
- Place hands by chest
- Raise torso to near-sitting position
- Lower with control
Woman doing abdominal workout on bench
- Leg Lift (Lower Abs)
- Lie flat, legs straight
- Raise legs perpendicular to floor
- Lower with control
- Keep core engaged
Man doing crunches on floor
- V-up (Full Abs)
- Lie flat, legs extended
- Simultaneously raise legs and torso
- Form a "V" shape
- Return with control
Woman doing seated ab crunch
- Seated Knee Tuck (Lower Abs)
- Sit with legs extended
- Pull knees to chest
- Maintain core tension
- Return to start
Woman doing bicycle crunches exercise
- Toe-Toucher (Full Abs)
- Lie flat, legs extended
- Lift legs while reaching for toes
- Keep legs straight
- Lower with control
Man performing sit-ups at home
- Crunches (Upper Abs)
- Lie back, knees bent
- Curl shoulders off floor
- Keep lower back down
- Control movement
Man performing crunches on floor
- Reverse Crunch (Full Abs)
- Lie flat, legs straight
- Bring knees to chest
- Curl torso up
- Return with control
For best results, perform this workout early morning or post-weight training. Add resistance for increased difficulty once mastered.
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