The Best Methods Used To Get A six Pack Abs

The Six-Pack Circuit

For these strengthening core-focused full body exercises you will need a pull-up bar, a kettlebell (a dumbbell, or any weight will do as replacement) and some floor space. Take 30 seconds rest between each move, and two minutes between circuits.

Aim to do the circuit five times over, three times a week. Can’t do that? Then complete as much as possible and work up to it. Any sweat is better than none.

Goblet Squat

Hold a kettlebell use whatever weight you feel comfortable with and increase it next time if it felt easy by the handle with your elbows out to the sides, so the weight rests on your chest.

Squat down, keeping your chest puffed out and lowering down until your thighs are parallel with the floor. Drive back to standing.

Why it works: Like a barbell squat, this full-body move works every muscle group, for maximum calorie and fat burn. Unlike a barbell squat, loading the weight in front of you puts more load through your core, which has to work to keep you upright.

This is my favourite go to exercise in the gym, one I incorporate into most PT sessions. With the weight being at the front of the body it’s the core that keeps you upright without falling over, Gaffney says.

Pro tip: When returning to the standing position focus your weight on your heels, pushing down through them for more power and better balance

Dish Hold

Lie flat on your back with your arms by your sides and legs extended. Keeping both straight, lift your heels and hands off the ground and hold for 15 seconds.

Why it works: This is a seemingly innocuous move that actually works every core muscle. All gymnasts have superhuman six-packs. All gymnasts do dish holds. Enough said.

I like to throw this into most workouts. If you are hitting 60 seconds then your core is on fire. Again, the exercise can be progressed and regressed due to hand positions and legs. It is a ‘must’ for a solid burn at the end of a workout, says Gaffney.

Pro tip: Don’t raise your arms and legs too high. That position that makes your whole body vibrate with tension? That’s the (horrible) sweet spot you’re looking for.

Toes To Bar

Hang from the bar with an overhand grip. Keep your arms straight and engage your abs to lift your legs up, until they touch the bar. Lower them back down as slowly as possible.

Why it works: Your legs aren’t going anywhere without your core muscles supporting their weight. As that burning sensation in your lower abs confirms. The move also recruits your big, fat-burning back muscles, to help torch the spare tyre that’s covering them.

Pro tip: It’s tempting to swing. Don’t. Bring yourself to a dead hang between each rep for the full, six-pack building benefit. This is all about lever length. Get those legs straight to give your core a proper burn, Gaffney adds.

Chin-Up

With arms a little more than shoulder-width apart, hold the bar with an underhand grip. From a dead hang that’s arms completely extended pull yourself up until your chin is over the bar. Pause, then slowly lower yourself back down until you’re back in a dead hang. If your arms aren’t straight, you’re cheating.

Why it works: Chin-ups target your big back and arm muscles, which ups your calorie burn. But by engaging your core to keep your body locked in position, you also work your abs.

Pro tip: By engaging the core your body stays nice and firm and avoids any of those unwanted swinging movements which unnecessarily tires you out, says Gaffney.

Finding it hard to complete the reps? Don’t quit. Jump up to the top position of the move and slowly lower yourself down as slowly as possible.

Hanging Windscreen Wiper

Hang from the pull-up bar with an overhand grip and lift your legs until your feet are just higher than the bar. Keeping them together, lower your legs to one side by 90 degrees.

Return to the top position and repeat on the other side. That’s two reps.

Why it works: This brutal move keeps your core under tension throughout and works it in different directions, to recruit more six pack building muscle. This gets the body moving in a transverse movement. It’s not a common movement so your core unless it’s very strong will really struggle with endurance on this, Gaffney adds.

Pro tip: Too hard? Hang from the bar and twist your hips to one side while keeping your upper-body facing forward. Bend your knees and raise them to your chest.

When you can comfortably do 10 reps of these, you’re ready for the real deal.

Spider man Plank

Set up in a push-up position, with your forearms flat on the floor directly below your shoulders, and weight resting on your toes. Engage your core to keep your torso flat there should be a straight line from your shoulders to your heels.

Slowly bring one knee towards the elbow on the same side of your body, using your core to keep your torso from twisting. Return to the start position and repeat on the other side. Get the name?

Why it works: Studies show that standard planks are a good core move. This variation is a great core move. It keeps your heart rate up for increased fat-burning and works your obliques  those muscles at either side of your six pack which you may recognize from Tyler Durden’s torso.

Pro tip: It’s not a race. Keep the movement controlled to increase the tension through your core and engage more muscle. And more muscle means a more defined six pack. The beauty of the plank is the amount of progression you can add the stronger and fitter you become, adds Gaffney. The spider-man plank is at the top of those progressions with amazing strength being worked through the core.