Abdominal Exercise Workout for Your Six Pack Abs
The first abdominal exercise workout is similar to performing crunches or sit-ups but with an ab crunch station which allows you to add more resistance as your strength requires. Following the machine’s instructions, perform the crunches slowly, focusing on working your six pack abs to move the weight.
Abs Roller
On your hands and knees on the floor, grip the ab roller and slowly roll it forward, reaching out so that your body ends up flat out with arms extended as far as you can go without your body (above the knees) touching the floor. Slowly pull back to start position and repeat.
Air Bike Abdominal Exercise Workout
Laying on your back, hands behind head, lift your legs until your thighs point straight up with knees bent so that lower legs are almost parallel to floor. Crunch up and rotate your shoulder so that your right elbow comes up and across to your left side while pulling in your left knee to meet it. Then do the same with left elbow and right knee. Keep crunching alternate sides – kind of like riding a bike upside down.
Alternate Heel Touches
Lie on your back, knees bent, feet flat on the floor about two feet apart. With your arms straight down at your sides, crunch up a few inches and then, keeping your back on the ground, crunch left and slide your left hand to touch your left heel. Crunch right and slide your right hand to touch your right heel. Keep alternating; left heel, right heel. Do not relax back until you’ve finished your repetitions.
Barbell Abs Rollout
Keeping your feet together and standing in front of a barbell on the floor, bend at the hips and grip the barbell with an overhand grip, hands shoulder width apart. Keeping your arms vertical, slowly roll out the barbell on the floor in front of you, keeping legs straight and gradually straightening your pike position until your body is locked straight (arms still vertical over the barbell). Raising your butt so that you form a pike position, slowly roll back the barbell, keeping legs straight and arms vertical over the barbell, and repeat this abdominal exercise workout.
Barbell Abs Rollout on Knees
On your hands and knees in front of a barbell for this abdominal exercise workout, grip the barbell with an overhand grip, hands shoulder width apart. Roll the barbell out in front of you slowly, extending your arms out as far as is comfortable, keeping your body rigid and not touching the floor. Reverse the barbell slowly back, bending at the hips and pulling your straight arms back to the vertical, and repeat.
Barbell Side Bend Abdominal Exercise Workout
Standing straight feet shoulder width apart, hold a light barbell on your shoulders behind your head. Bend at your waist to the right as far as possible, keeping your legs and back straight, hips pointing forwards, and your head up. Straighten back up then bend to the left in the same way.
Bent Knee Hip Raise
Lie on your back with knees bent to about 60 degrees or so, feet just off the floor, and arms flat on the floor to either side. Crunch up so that you lift your hips off the floor and your knees over your chest to squeeze your six pack abs. Slowly return to start position and repeat. Increase resistance by straightening your legs or wearing ankle weights.
Butt Lift Abdominal Exercise Workout
In a push up position with your body straight and rigid, bend and rest your elbows and forearms flat on the ground with upper arms straight up at 90 degrees. Keeping legs straight, arch your back to raise your butt into a high bridge/pike position bending at the hips. Return to start position slowly, and repeat.
Cable Crunches
For our final abdominal exercise workout, hold the rope attachment on a high pulley cable machine with your wrists pressed against your forehead, elbows pointing forward. Sink to a ‘standing kneel’ facing the machine with hips slightly bent so your back is stretched up by the weight. Keeping your hips in this position, crunch down at your waist to touch your elbows against your thighs. Slowly extend back up and repeat.
