Ab Exercises for a 6 Pack

Often looked at as one of the most desired features on a male or female body, six pack abs are one of the most difficult muscles to perfect. With proper training and diet, these ab exercises for a six pack are a start to developing cuts and definition in the abdominal muscles. Without machines or expensive equipment, these exercises can be done at home or at the gym.

Crunch or Sit Up

The crunch or sit up is begun in a laying position with the knees up and the feet on the ground. The upper body is brought up towards the knees, flexing at the abdominal area.

Reverse Crunch

To work on the lower abdominal area with a sit-up motion and position, the legs are raised with the thighs at a perpendicular angle to the torso. The knees remain bent as the upper body crunches.

Double Crunch

Combining the previous two exercises for a higher difficulty, the upper body motion remains the same. The legs begin off of the ground, bent at the knees, and crunch in at the abdominal, going toward the upper body. Both the legs and upper body crunch simultaneously.

Leg Lifts

While lying down with legs and back straight, lift your legs at a 90-degree angle to your body. Use your abdominal muscles to support the leg lift and bend the knees for an easier workout, or keep them locked for a higher difficulty.

Plank on the Elbows and Toes

Known as the plank position, hold your flat, horizontal body up using only your toes and your arm from the elbows to hands. This exercises increases abdominal endurance and stabilizes the muscles. Hold the position for about a minute at a time.

Exercise Ball Crunch

Doing crunches of any kind on an exercise ball increases the range of motion worked by the abdominal muscles, and this forces a more balanced workout, putting extra strain on the abs.

Weighted Exercises

Any of the above exercises can be complemented with extra weight, either by placing a weight on the chest during sit ups and other exercises, or by using leg weights for leg lifts.