Fitness and Muscle

Many men believe that doing 500 crunches a day is the big secret to a six pack stomach. This method, however, is more likely to leave your abs worn out and is unlikely to produce that washboard effect that you’ve always dreamed of! The key is variation and intensity of different abs exercises. Here we’ll take a look at some of the best:

The first thing to remember when going for the six pack is this: You must lose the gut first! We all have abs, but for many of us it is hiding behind a wall of fat. As the fat disappears, you’ll begin to see your six little friends, and with some work you’ll look like a spartan in no time.

1. Decline Crunch

Lie on a decline bench, with your feet locked under the support bar and touch the side of your head with your fingertips. Slowly, lift your shoulder blades off the bench, while keeping your lower body flat. Hold for a second and return to the start.

Targets: Upper Abs

2. Weighted Crunch

Lie in the traditional sit-up position, but hold a weight plate or dumbell across your chest. Slowly crunch forward, bringing your shoulder blades off the ground. To increase difficulty, use a heavier weight.

Targets: Upper Abs

3. Hanging Knee Raises

Hang from a chin up bar with your hands slightly more than shoulder width apart. Tighten your abs as you raise your knees towards your chest and return to the start. To increase difficulty, keep your legs straight as you raise them, or hold a medicine ball between your knees. If you want to target the obliques (love handles) then raise your knees up and to the side.

Targets: Lower Abs

4. Reverse Crunch

Lie on your back with hands by your sides. Raise your knees and place a medicine ball or dumbell between your thighs and feet. Contract your abs, and bring your knees to your chest. Hold for a second, and then lower your legs back to the start, keeping your feet raised off the ground.

Targets: Lower Abs

5. Dumbbell Side Bends

Stand with a dumbbell in each hand by your sides, back straight, and abs tight. Slowly lower the body to the right, hold for a second, and return to the start. Repeat the movement for the left side. Heavier dumbbells will increase difficulty.

Targets: Obliques

6. Plank

Lie face down on a mat. Slowly raise your upper body of the ground, supporting yourself with your elbows. Position the elbows directly under the shoulders. Then raise your hips, supporting your lower body with the balls of your feet. Your body should be off the ground, supported by the elbows and feet. Keep the body straight and hold for as long as you can mantain good form. For pictures go here

Targets: Core

By varying these exercises, and the number of reps you’ll start to notice the definition in your abs. More advanced abs exercises will be coming soon!