There isn’t a person in the world that doesn’t desire a well-shaped summer body with a six pack, but unfortunately, this is hard to achieve for most people. That is why we have dedicated an article in which we are going to present you some of the best and most efficient you can perform at home, that will help you build the perfect six-pack.
- Roll Back
This exercise works the rectus abdominals. Sit up straight and bend your knees at a 90 degree angle, with your feet flat on the floor. Pull your torso close to your thighs, reaching your arms forward at shoulder level with palms down. Exhale slowly and draw your navel towards your spine as you roll back.
- Twisting Roll Back
This exercise works the internal and external oblique. Start off by extending your arms forward, performing a roll-back while your spine is curved into a “C”. Twist your torso to one side while bending one elbow and pulling it back at shoulder level.
- Sit-Ups with a Medicine Ball
The sit-ups with a medicine ball work the abdominal muscles, with internal and external obliques. Simply hold a medicine ball over your head and recline all the way down. Lift from your core to a sitting position while keeping the ball over your head.
- Kneeling Crunch
The kneeling crunch works the rectus abdominis, internal and external obliques and all you have to do is kneel with one arm stabilized on your shoulder, while reaching with the other arm forward at shoulder level. The opposite leg should be back at hip height, before exhaling contracting your abs and rounding back up from the ceiling.
- Dead Bug
This following exercise works the same parts of the body as the previous one. Start off by lying on your back while raising your legs, bending them at the knees over your hips and make sure your calves are parallel to the floor. Extend your arms toward the ceiling and face your palms forward.
- Lunge Split Jacks
This exercise works only the rectus abdominis, and you have to stand with your feet in a staggered stance, with your left foot in front of the right two feet apart. Lower your body into a split squat before jumping up and scissor-switching your legs, landing with your right leg forward.
- Toe Dip
For this exercise, you will have to sit tall with both of your knees bent forward, and feet flat on the floor. Next, lean back onto your elbows and tighten your abs while sliding your hands uner your lower back for support. Next, lift your knees so that they are bent over the hips with calves parallel to the floor.
- Bicycle Crunches
Lie down flat on the floor with your lower back pressed on the ground and pull your abs downward. Once done, bring your knees toward your chest, lifting your shoulder blades off the ground and straightening your right leg out to a 45-degree angle from the ground. Once done, lift your upper body to the left, bringing your right elbow toward your left knee.
- The “Jean-Zip”
This exercise requires scooping the abs by pulling navel in toward spine and then lifting the pelvic floor. This move engages the deep abdominal muscles which help flatten the belly.