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Best Core Workout For Thicker and Stronger 6 Pack Abs

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To develop thicker and stronger six-pack abs, you need to focus on two key aspects: building muscle mass and reducing body fat. Here’s a comprehensive core workout routine that can help you achieve your goals:

  1. Plank: Assume a push-up position with your forearms on the ground. Keep your body straight and hold the position for 30-60 seconds. Repeat for 3 sets.
  2. Bicycle Crunches: Lie on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground and bring your left elbow to your right knee while straightening your left leg. Alternate sides and perform 3 sets of 12-15 reps per side.
  3. Russian Twists: Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your back straight. Hold your hands together and twist your torso to the right, touching the floor with your hands. Return to the center and twist to the left. Perform 3 sets of 12-15 reps per side.
  4. Hanging Leg Raises: Hang from a pull-up bar with your arms extended. Keep your legs straight and raise them up until they are parallel to the ground. Lower them back down in a controlled manner. Aim for 3 sets of 10-12 reps.
  5. Reverse Crunches: Lie on your back with your arms extended by your sides and your knees bent at a 90-degree angle. Lift your hips off the ground, bringing your knees toward your chest. Slowly lower your hips back down. Do 3 sets of 12-15 reps.
  6. Mountain Climbers: Start in a high plank position, with your hands directly under your shoulders. Drive your right knee toward your chest, then quickly switch and bring your left knee toward your chest. Continue alternating at a quick pace for 30-60 seconds. Perform 3 sets.

Remember, consistency and proper form are essential for optimal results. Alongside this core workout, it’s important to maintain a balanced diet, engage in full-body exercises, and incorporate cardiovascular activities to help reduce overall body fat and reveal your abs.

  1. Dead Bug: Lie on your back with your arms extended toward the ceiling and your legs in a tabletop position (knees bent at 90 degrees). Slowly lower your right arm and left leg toward the ground while maintaining a stable core. Return to the starting position and repeat on the opposite side. Aim for 3 sets of 12-15 reps per side.
  2. Swiss Ball Rollouts: Start in a kneeling position with a Swiss ball in front of you. Place your forearms on the ball and roll it forward, extending your body into a straight line. Engage your core as you roll the ball back to the starting position. Perform 3 sets of 10-12 reps.
  3. Side Plank: Lie on your side and support your body with your forearm, elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for 30-60 seconds on each side. Repeat for 3 sets.
  4. Medicine Ball Woodchoppers: Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Rotate your torso to one side, bringing the ball outside your hip, then swing it diagonally upward across your body and over your opposite shoulder. Repeat on the other side. Aim for 3 sets of 12-15 reps per side.
  5. L-Sit: Sit on the floor with your legs extended in front of you. Place your hands on the ground beside your hips and lift your body off the ground, keeping your legs straight. Hold this position for as long as possible, aiming for 3 sets of 20-30 seconds.

Remember to warm up before starting your workout and cool down afterward. Listen to your body and adjust the intensity and repetitions according to your fitness level. Consistency, proper form, and a well-rounded fitness routine are key to achieving thicker and stronger six-pack abs.

  1. Standing Cable Crunches: Attach a rope or handle to a high cable pulley. Stand facing the pulley with your feet shoulder-width apart. Grab the rope and bring it down, crunching your torso forward as you contract your abs. Slowly return to the starting position. Aim for 3 sets of 12-15 reps.
  2. Hanging Windshield Wipers: Hang from a pull-up bar with your arms fully extended. Engage your core and lift your legs until they are parallel to the ground. Keeping your legs straight, rotate them from side to side, mimicking a windshield wiper motion. Perform 3 sets of 10-12 reps per side.
  3. Swiss Ball Pike Rollouts: Start in a push-up position with your shins resting on a Swiss ball. Engage your core and roll the ball towards your hands by lifting your hips and bending at the waist. Pause for a moment, then roll the ball back to the starting position. Aim for 3 sets of 10-12 reps.
  4. Plank Variations: Spice up your regular plank routine by incorporating variations such as side planks with leg lifts, plank jacks (jumping your feet apart and together while in a plank position), or plank rotations (rotating your body to one side and raising your arm towards the ceiling). Mix and match these variations for 3 sets of 30-60 seconds each.
  5. Flutter Kicks: Lie on your back with your legs extended. Lift your head, neck, and shoulders off the ground, and lift your legs slightly off the ground. Alternate kicking your legs up and down in a controlled manner, as if you were swimming. Perform 3 sets of 30-60 seconds.

Remember to listen to your body and adjust the intensity and repetitions according to your fitness level. It’s also important to maintain a balanced diet and engage in regular cardio exercises to reduce overall body fat and reveal your abs. Consistency, proper form, and a well-rounded fitness routine will help you achieve thicker and stronger six-pack abs.

Certainly! Here are a few more exercises to further enhance your core workout routine:

  1. Ab Wheel Rollouts: Begin by kneeling on the floor with an ab wheel in front of you. Grasp the handles and roll the wheel forward, extending your body into a straight line. Keep your core engaged and control the movement as you roll the wheel back to the starting position. Aim for 3 sets of 10-12 reps.
  2. Russian Ball Twists: Sit on the floor with your knees bent and feet lifted off the ground. Hold a medicine ball or dumbbell with both hands, and twist your torso from side to side, tapping the ball or weight on the floor beside you. Perform 3 sets of 12-15 reps per side.
  3. Hollow Body Hold: Lie on your back and extend your arms and legs off the ground, creating a “hollow” position where your lower back is pressed into the floor. Hold this position, engaging your core and keeping your lower back flat against the ground. Aim for 3 sets of 30-60 seconds.
  4. Swiss Ball Pike: Start in a push-up position with your shins resting on a Swiss ball. Engage your core and roll the ball towards your chest by lifting your hips and bending at the waist. Pause for a moment, then roll the ball back to the starting position. Perform 3 sets of 10-12 reps.
  5. Plank Up-Downs: Begin in a high plank position, then lower your right forearm to the ground, followed by your left forearm, ending in a low plank position. Push back up, one arm at a time, to return to the high plank position. Repeat, alternating the arm that leads the movement. Aim for 3 sets of 10-12 reps per arm.
  6. V-Ups: Lie on your back with your legs extended and arms stretched overhead. Simultaneously lift your torso and legs, reaching your hands toward your feet. Lower yourself back down with control. Perform 3 sets of 12-15 reps.

Remember to maintain proper form throughout each exercise and listen to your body to prevent any discomfort or injury. Consistency, dedication, and a healthy diet are key to achieving thicker and stronger six-pack abs.

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