Six-pack abs could quite possibly be the most sought after and desired accomplishment in the fitness world. Six-packs have become a status symbol obtained only by the ridiculously fit. Here is a simple yet effective ab workout that will crush your abs and have you on your way to your own six-pack in no time. This routine uses just three moves: Planks, Bicycles and Russian Twists. These three exercises are a mix of isometric and plyometric exercises that target a variety of different muscles in your abdomen.
Quite possibly the simplest of ab exercises, the plank is a highly effective isometric core workout. The plank primarily targets your rectus abdominis and transverse abdominis, wile recruiting support from your obliques for stabilization. This exercise can be easily modified to increase intensity (hold the exercise for a longer duration or raise onto your hands from your elbows) and decrease intensity (perform the exercise for a shorter duration). BodyBuilding.com has a good tutorial on how to perform the exercise with proper form.
Bicycles also primarily target your rectus abdominis but with more of an emphasis on your obliques and iliopsoas (hip flexors) than planks do. This exercise can be modified to increase intensity (hold a weight behind the head or perform on an incline with your legs above your torso) and decrease intensity (perform the exercise for a shorter duration). BodyBuilding.com has a good tutorial on how to perform the exercise with proper form.
While Russian Twists will also work your rectus abdominis they primarily focus on your obliques (both internal and external). This exercise can be modified to increase intensity (increase weight) and decrease intensity (decrease weight or perform with no weight). BodyBuilding.com has a good tutorial on how to perform the exercise with proper form.
- 3 Minutes of Plank immediately followed by
- 2 Minutes of Bicycles immediately followed by
- 1 Minute of Russian Twists
This workout can be modified to be made easier (implement a rest between exercises) or modified to be made harder (performing multiple rounds of the workout).
While this exercise routine is a good starting point for gaining core strength, it alone is most likely not enough to get you your coveted six-pack. The single most important factor in determining if someone has a six pack or not is their body fat percentage. It is believed that a man has to have about a 10% or lower body fat percentage to have a visible six-pack (women would need to have roughly 16% body fat or lower to have a visible six-pack). The best way to reduce body fat percentage is to eat a nutritious whole food plant based diet and perform regular cardiovascular exercises.
6 minutes is less than half of 1% of your day, get started towards your six-pack today! If you have another good ab exercise please add below in the comments section.