6 Exercises to Build Your 6 Pack

Six Pack

There are many different exercises that target this area. The abdominal region is
composed of the upper and lower abs, as well as the obliques. You should train each of
these areas with different exercises. The following are exercises that help develop and
strengthen the lower abdominal region. Perform each repetition slowly; speed is not the
key here. Each rep should take about 3 seconds to complete. To start out, complete 2
sets of 15 repetitions. After 2-3 weeks, increase the reps to 20 repetitions. Try to add
variety to your ab workout; this will help in their development. Your ab workout should
be performed every other day.

Upper ABS

Ab Crunches:
1. Lie on the ground with your knees bent at 90 degree level
2. Interlock your fingers behind your head, take deep breath
3. Now slowly curl your torso towards your knees, contracting your abs intensely.
Exhale as you do it.
4. Come back to the starting position with a smooth motion. Inhale air again.
5. Repeat steps 3 and 4 for 3 sets of 15 repetitions.

Sit ups

1. Lie on the floor and bend your knees with the balls of your feet and heels placed
flat on the ground.
2. Place your hands on opposing shoulders, so that your arms are crossed over your
chest, or behind your head.
3. Tighten you abdominal muscles gently by drawing in your belly button to your
spine.
4. Keeping your heels on the ground and your toes flat to the ground, slowly lift you
head first, followed by your shoulder blades. Pull up from the floor until you are
at a ninety-degree angle, or when your elbows reach your knees.
5. Hold the position for a second and then slowly lower yourself back down. Try to
keep slightly elevated off the ground.
6. Perform 3 sets of 15 reps.

Lower Abs

Bent Leg Vertical Pelvic Thrusts

1. Lie flat on the floor and lift your legs and bend your knees so that your upper legs
are perpendicular and your lower legs are parallel to the ground.
2. Slowly thrust your pelvis towards the ceiling, lifting your rear and tailbone off the
ground about 2-3 inches. Pause at the top position.

3. Slowly lower to your starting position and repeat.
4. Perform this exercise for 3 sets of 15 reps.

Roman Chair Sit-up

1. Using a vertical bench, support your arms on the arm pads and put your back up
against the back pad. Your legs should now be hanging in the air.
2. Bend your knees and lift as high as possible, almost to your chest.
3. Slowly lower your legs to the starting position.
4. Perform 3 sets of 15 reps.

Hanging Straight Leg Raises

1. Starting position is hanging from a pull-up bar.
2. Lift your legs out and up in front of you as high as possible, keeping the
movement slow and steady. Try not to use momentum or sway.
3. Slowly lower back down to starting position.
4. Perform 3 sets of 15 reps.

Obliques

Twisted Crunches

1. Lie on the ground with your knees bent at a 90 degree level
2. Interlock your fingers behind your head, take a deep breath
3. Slowly curl your torso up. Midway twist it towards the right, back to starting
position and then towards the left.
4. Perform 3 sets of 15 reps.