Sadly, getting the six-pack you’ve always wanted isn’t as easy as performing tons of abs crunches. However, seeing such definition means you can’t be carrying around excess weight. That means you need to do some cardio. Even then, you’ll also need to train your lower abdominal muscles.
Set a barbell on a power rack at about shoulder height (if you don’t have a rack, clean it to your shoulders). Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet at shoulder-width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back.
Lie on the floor and hold onto a bench or the legs of a heavy chair for support. Keep your legs straight and raise them up until they’re vertical. Lower back down, but stop just short of the floor to keep tension on your abs before the next rep.
Hanging Leg Raise
Hang from a pullup bar with hands slightly wider than shoulder width and palms facing forward, and then raise your knees to your chest. To make it harder, keep your legs straight out in front of you as you raise them (as pictured).
Resisted Reverse Crunch
Lie on your back on the floor and wrap the band around the arches of your feet. Cross the ends of the band over each other to make an “X” and grasp the ends with opposite hands. Bend your hips and knees so that your knees are near your chest and then crunch your torso off the floor. Extend your legs while you raise your arms overhead—keep your shoulder blades off the floor. That’s one rep.
Medicine Ball V-Up
Lie on your back on the floor holding the ball with both hands behind your head. Extend you legs. Brace your abs and sit all the way up. Raise your legs simultaneously and reach for your toes with the ball. Your body should form a V shape at the top.
Straight Leg Barbell Situp
Lie on the floor holding an empty, or lightly loaded, bar over your chest as in the top of a bench press. Your legs should be extended on the floor in front of you. Perform a situp, raising your torso until it’s vertical. Keep the bar over your head, so it drifts back to an overhead press position at the top of the situp.
Medicine Ball Seated Knee Tuck
Sit on a bench and squeeze the medicine ball between your feet. Extend and elevate your legs out in front of you and extend your torso so that your body forms a straight line. Hold on to the bench for support. Crunch your torso forward and bring your knees to your chest.
Pullup to Knee Raise
Hang from a pullup bar with hands outside shoulder-width and palms facing away from you. Pull yourself up until your chin is over the bar and then raise your knees to your chest in the top position.
Horizontal Cable Woodchop
Set an adjustable cable pulley to shoulder level (or attach a band to a sturdy object) and grasp the handle with both hands. Stand with feet shoulder-width apart, perpendicular to the anchor point, and arms extended, far enough away from the machine so there’s tension on the cable. Twist away from the machine as if you were chopping into a tree. Keep your feet stationary.
Swiss Ball Crunch
Furthermore for this exercise, Lie back on the ball with feet shoulder-width apart on the floor. Your lower back should be supported by the ball. Place your hands behind your ears and tuck your chin. Curl your body up off the ball until you’re sitting up.