0%
9 Effective Exercises for Rock Hard Abs

Whether you want a flat, toned stomach or a sculpted 6-pack, these exercises will help you get fitter, have a stronger core and look great. It will take some discipline and dedication but its worth it. A strong core sets you up for life with better balance and better posture.

For a visible six-pack, you need to target a range of muscles, so youll need a range of exercises to reach the deepest core parts. These 9 exercises are designed to train your entire core and get that gut rock hard.

Sit-ups

  • Lie on your back with your hands on the back of your head and yourlegs raised.
  • Tense your stomach and, as you breathe out, lift your entire upper body towards your knees until it forms a vertical line.
  • Look forward and old position briefly.
  • Inhale and lower your upper body again without putting your shoulders down completely.

Do 3 sets of 20 repetitions

Targets:abdominal rectus and pyramidal muscles

Change up: In the upper holding position, tap feet alternately on the floor.

Plank / forearm support

  • Get into the quadruped position, supporting yourself on your forearms.Elbows are at right angles just below the shoulders.
  • One after the other, stretch your legs backwards and place your feet close together.
  • Keep looking the floor while keeping your head in line with your spine.
  • Tense your stomach and keep a stable line without hollowing your back

Hold 3 planks for 20 seconds

Targets:all core muscles

Change up: Lift your right leg and left arm off the floor at the same time.Hold it short and switch sides.

Candle

  • Lie on your back and stretch your arms beside your body.Stretch your legs out and keep them together.
  • Lift your entire torso from the floor up to your shoulder blades, with the weight on your shoulders.
  • Lift your legs so your toes are pointing directly to the ceiling.Arms are still firmly on the mat.Tense your stomach and hold this position for 3 seconds.
  • Lower your legs again to just above the floor.

Do 3 sets of 10-12 repetitions

Targets:abdominal rectus and pyramidal muscles

Change up: Lower your feet briefly behind your head.

Criss-Cross / Beetle

  • Lie on your back with your legs straight.Arms are bent with hands are on the back of the head.
  • Lift your shoulder blades and legs off the floor or mat.
  • As you exhale, bring your right elbow and left knee together, keeping your right leg straight in the air.Your upper body is curved in a cross shape.
  • Inhale and lower your upper body and bent leg back to the starting position without putting them down completely.
  • Change sides with the next exhalation.

Do 3 sets of 15 repetitions per side

Targets:straight abdominal muscle, oblique abdominal muscle and pyramidal muscle

Change up: The deeper the stretched leg, the more intensely the muscles are used.

Scissors

  • Lie on your back with your arms folded close to your upper body.Lift your head slightly from the mat as you keep your eyes on the ceiling.
  • Lift your straight legs slightly off the floor and tense your abdominal muscles.
  • Bring your left leg towards the ceiling and cross it over your right.

Do 3 sets of 20 seconds

Targets:muscles:Upper, middle + lower part of the straight abdominal muscles

Change up: Loosen upper body with hands fixed on the back of the head.

Standing diagonal crunch

  • Stand hip-width apart, crouching slightly whiletensing your stomach.
  • Place your hands behind your neck with your elbows pointing outwards.
  • Exhale as you stand up, lifting your right leg andbringing it to your left elbow, twisting your torso diagonally.
  • Put your leg down again, straightening your upper body.Return to the starting position.

Do 3 sets of 15 repetitions per side

Targets:abs

Chane up: At the highest point, bring your legs and elbows together 3 times.

Abdominal exercises with anexercise ball
Atomic Crunch
  • Lie on the ball and roll forward to the push-up position.Rest your lower legs on the ball withyour arms straight down and hands on the floor.
  • The abdomen is tense and your head is in line with your spine.
  • As you exhale, bend your knees to a right angle and roll the ball to your elbows. Hold the bent position briefly.
  • As you inhale, stretch your legs to return to the starting position.

Do 3 sets of 10 repetitions

Targets:absstraight muscles and hip flexors

Change up: When rolling forward, raise your buttocks up to half a handstand with only the backs of the feet still on the floor.

Lateral raise

  • Lie down with your upper body on the side of the ball.
  • With your legs stretched and firm, place your hands behind your head with elbows pointing out. Tense your stomach.
  • As you exhale, straighten your upper body and tilt it slightly to one side.Only the stomach should be resting on the ball.
  • Slowly bring your upper body back down as you inhale.

Do 3 sets of 10 repetitions per side change sides

Targets:straight and lateral abdominals and core

Change up: Spread the upper leg and hold it.

Jackknife

  • Lie on your back with your legs bent and raised.Hold the ball behind your head with your arms straight.
  • As you exhale, lift your shoulders from the floor while moving your legs upwards.Place the ball between your straight legs.
  • Holding the ball between your lower legs, lower your legs and arms back to the starting position.
  • Bring your legs and arms upright again and put the ball back into your hands.

Do 3 sets of 10 repetitions

Targets:abs and corestraight muscles

Change up: Hold in the starting position for 5 seconds.