Let’s face it: we all want a set of visibly toned abs. Unfortunately, this may seem easier said than done, especially with the amount of bad information out there. Getting abs is actually quite simple, and the exercises needed to get a set of washable abs are easy. The hard part is having the discipline to do them on a regular basis in conjunction with a healthy diet and lifestyle that supports the weight loss needed to burn enough fat to show off your hard-earned gains. That said, there are plenty of exercises you can do to tip the scales in your favor and get closer to the goal of sculpting a shredded six-pack that’s sure to turn heads wherever you go. The following are the eight easiest daily exercises for a toned six-pack. They involve a combination of moves that directly target your abs, as well as some moves that burn calories and build muscle in general.
Perform each exercise for 10-15 repetitions for three sets at least twice a week. Make sure you eat a healthy diet and drink plenty of water to support your weight loss. Read on to learn all about the eight easiest daily exercises for a visibly toned six-pack, and after that, be sure to read The Easiest 10-Minute Standing Ab Workout With Dumbbells.
Bicycle crunches are an effective way to target all of the muscles in your abs. They primarily work the rectus abdominus and obliques, while also challenging coordination and endurance.
To perform a bicycle crunch, lie on your back with your hands behind your head. He lifts both legs off the floor and bends his knees. Bring your right elbow to your left knee as you extend your right leg straight. Alternate movement with left elbow to right knee. Repeat for target repetitions.
Planks are one of the best exercises for core strength and stability. They engage the entire abdominal muscle group, including the transversus abdominis, rectus abdominis, and obliques.
To perform a plank, get into a pushup position, but rest your weight on your forearms instead of your hands. Make sure your body forms a straight line from head to heels. Contract your abs by pulling your lower rib towards your pelvis. Hold the position without bending your hips. Repeat for target time.
Mountain climbers are excellent for getting a full-body workout, focusing on core and cardiovascular fitness. They work the rectus abdominus and obliques, as well as the quadriceps and hamstrings.
To perform a mountain climber, start in a high plank position with your hands directly under your shoulders. Drive your right knee towards your chest, keeping your hips low. Switch quickly and do the same with your left knee. Continue alternating legs as if you were running in place. Repeat for target repetitions.
Russian twists are great for strengthening and defining your obliques, contributing to a more defined waist and flat stomach.
To perform a Russian twist, sit on the floor with your knees bent. He brings his abs into his spine and lean back a few inches keeping his back straight. Keep your hands together at your chest and lift your feet off the ground. Rotate right, then left to complete one rep, keeping the motion controlled with your abs. Hold the position for one second at the end of each twist. Repeat for target repetitions.
Leg raises are excellent for targeting the lower abdominal muscles. They focus on the hip flexors and lower rectus abdominis.
To perform a leg raise, lie on your back with your hands at your sides or under your buttocks for support. Keep your legs straight and lift them up to the ceiling until your buttocks lift off the floor. Slowly lower your legs until they are just above the floor. Contract your lower abs for about a second, then lift your legs up again. Repeat for target repetitions.
Next on the list of easy daily exercises for a tonic six-pack is the bodyweight lunge. Lunges are a total lower-body workout that can also work your abs indirectly. They focus on your quads, glutes and hamstrings.
To perform a lunge, stand with your feet hip-width apart. Engage your core. Step forward with your right foot, keeping your foot flat on the ground. Lower your body until your right thigh is parallel to the ground and your right shin is vertical. Slightly rotate your left foot inward as you lower your left knee. Press down on your right foot to return to the starting position. Repeat for target repetitions.
Barbell back squats are a powerful compound exercise that engages most of the muscles in the body, including the abs, which are engaged in stabilizing the core during the movement. This exercise primarily works your glutes, quads, and hamstrings.
To perform a barbell back squat, place a barbell at shoulder height on a squat rack. Set safety pins just above waist level if available. Stand upright with the barbell resting on your trapezius muscles, feet shoulder-width apart and toes pointing slightly outward. Bend your knees and hips to lower your body as if you were sitting in a chair, pushing off the whole foot, not just the heel. Return to starting position, maintaining a strengthened core and neutral spine.
Repeat for target repetitions.
The last of the easiest daily exercises for a toned six-pack is the lat pulldown. Lateral pulldowns are a great upper body exercise that work your abs indirectly while keeping them engaged. The exercise primarily works the latissimus dorsi (lats), biceps, and upper back and shoulder muscles.
To perform a lateral pulldown, sit in a lat pulldown station and grip the bar with an overhand grip just beyond shoulder width. Pull your shoulder blades down and back and bring the bar up to your chest. As you perform this movement, visualize squeezing a piece of fruit under your armpit as you retract your shoulder blades and squeeze at the end of the movement. Be careful to avoid shrugging throughout the range of motion. Slowly stretch your arms to return to the starting position. Repeat for target repetitions.
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