Top 10 Science-Based Exercises for Six Pack Abs

posted by Omar White

What are the best exercises for six pack abs?

If you're looking to sculpt your abs and achieve that coveted six pack, you need to incorporate the right exercises into your workout routine. Here are the top 10 science-based exercises that will help you achieve your goal:

1. Plank

The plank is a simple yet effective exercise that targets your entire core, including your abs. Start by getting into a push-up position, then lower your forearms to the ground. Hold this position for as long as you can while maintaining proper form.

2. Bicycle Crunches

Bicycle crunches are a great way to target your upper and lower abs. Lie on your back, lift your legs off the ground, and bring your right elbow to your left knee while straightening your right leg. Repeat on the other side, mimicking a pedaling motion.

3. Russian Twists

Russian twists are an effective exercise for targeting your obliques. Sit on the ground with your knees bent and feet lifted off the ground. Lean back slightly and twist your torso from side to side, touching the ground with your hands on each side.

4. Mountain Climbers

Mountain climbers are a dynamic exercise that engages your entire core. Start in a push-up position, then alternate bringing your knees towards your chest as if you were climbing a mountain.

5. Hanging Leg Raises

Hanging leg raises are a challenging exercise that targets your lower abs. Hang from a pull-up bar with your arms extended, then lift your legs up towards your chest while keeping them straight. Lower them back down with control.

6. Reverse Crunches

Reverse crunches are a great exercise for targeting your lower abs. Lie on your back with your legs bent and feet lifted off the ground. Bring your knees towards your chest, lifting your hips off the ground, then lower them back down.

7. Swiss Ball Rollouts

Swiss ball rollouts are an effective exercise for targeting your entire core. Start in a push-up position with your hands on a Swiss ball. Roll the ball forward, extending your arms as far as you can while maintaining control, then roll it back towards your body.

8. Standing Cable Woodchoppers

Standing cable woodchoppers are a great exercise for targeting your obliques. Attach a cable handle to a high pulley, stand with your side facing the cable machine, and pull the handle diagonally across your body, rotating your torso as you do so.

9. Ab Wheel Rollouts

Ab wheel rollouts are a challenging exercise that targets your entire core. Start on your knees with your hands on an ab wheel. Roll the wheel forward, extending your arms as far as you can while maintaining control, then roll it back towards your body.

10. Dead Bug

The dead bug exercise is a great way to engage your entire core. Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Lower your right arm and left leg towards the ground, then return to the starting position and repeat on the other side.

By incorporating these science-based exercises into your workout routine, you'll be well on your way to achieving those six pack abs you've always wanted. Remember to maintain proper form and gradually increase the intensity of your workouts for the best results.