For most people, our middle section is our most problematic region, and we mostly think of it when the winter is about to end. Out of all the muscle groups, abs are the hardest to achieve. Ask anyone and you’ll get the same answer.
Exercising in combination with healthy, balanced diet will bring you results, but you have to be persistent and determined. Another one and very important thing that most people forget to pay attention to and often neglect is sleeping. Our body needs time to rest and regenerate, to recover energy for a new day.
The most common exercises for middle section are different variations of classical abs workout. These exercises are excellent but often boring. But the good thing is that these are not the only exercises.
Now that we have said this, let’s get to exercising.
Here are 10 effective exercises that will help you build your six-pack.
- Plank hip dips: We all know how popular and effective plank is, and we all know how to do it. This variation focuses on our abs and core. Take the classic plank pose and then twist from your waist. Whenever you twist, make sure the movement happens from your bottom rib up. Try to keep hips still. During each move, you should feel tightening. To help strengthen your abs and protect your lower back, be sure to breathe properly.
- Arm-leg reach: Lie face up with your left knee bent, left foot on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your left arm and keep your right arm by your side. Without moving your body from the floor, open your raised leg to the right and raised arm to the left. Then, concentrating on your abs, return your raised leg and arm to the center. Do 10–12 reps, then switch sides and repeat.
- Low-belly leg reach: This targets the corset and six-pack. Lie face up with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees fixed over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds. Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.
- Teaser: Lie on your back with knees bent to 90 degrees and feet lifted. Tighten abs as you inhale, and lift arms up and back over head. Exhale and move arms forward, straightening legs so your body forms a V. Roll down slowly, bending knees and bringing arms overhead. Do 15 reps.
- Boat pose: Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor. Balance on your sitting bones. Hold for few seconds, then release. Repeat up to 5 times.
- Cross-leg diagonal crunch: This exercise is good for targeting obliques, the ab muscles at the sides of your body. Lie on your back with your legs straight. Keeping your torso still, lift your hips and move them a bit to the right; lower and straighten your legs again. Bend your left knee and cross it over your right leg, placing your left foot on the floor near the outside of your right knee. Crunch up, and then come back down. Do 50 reps, then switch sides and repeat.
- Body–weight squat: Stand with feet hip-width. Slightly bend knees and cross hands over chest. Squat down. Make sure knees are over your toes, keep bum tucked. Return to standing. Do 5 sets of 5 reps.
- Swan dive: Lie on your stomach, stretch arms overhead, point your toes, and lift your arms and legs about 6 inches off the ground. Hold for 1 second. Next, circle your arms out to the sides and behind you. Exhale and reach your arms toward your toes. Hold for 1 second, then bring arms in front of you and relax entire body to ground. Repeat 6–8 times.
- The hundred: This is a simple however ultra-effective abs workout. Just lie on your back and lift your legs 45 degrees off of the floor. Squeeze your abs, lift your head and shoulders off the ground and pump your arms 100 times.
- V-ups: Lie on your back with your legs together, feet pointed, and arms resting on the ground overhead. Engage your abs as you bring your legs and arms up toward each other in front of you and try to touch your toes. Try to keep your back straight. Hold for a moment then return to the starting position.