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Six Pack

Six exercises to get a six-pack and ripped abs!

If getting a six pack was easy then everyone would have one! Its not so it requires some serious effort. But what are the best exercises to get those killer abs?

Running Machine

There is no way round it, if you want a six-pack you’ve got to burn some calories. Running or walking is essential cardiovascular fitness that is going to help you get trim. The great thing about this exercise is you just need a pair of trainers and your set, fit it in to your busy schedule with ease!

The Plank

Planking is becoming a firm favourite for those wanting to strengthen their core. The beauty of the plank is that it strengthens the whole core where as a lot of exercises focus in on abs particularly. To see who it is done check out the image above. Hold it for as long as you can….

Spinning / Bike

A great way to really burn those calories but also a great workout to engage your core; Be sure to squeeze those abdominal muscles in and get all the power through your legs in order to get the most out of this gym equipment.

Reverse Crunch

This exercise is superior to a regular crunch exercise for strengthening core muscles. To complete it:

  • Lie flat on the floor with your arms by your sides
  • Cross your feet and lift them to a 90 degree angle with the floor
  • Crunch or contract your abdominal muscles whilst lifting your head and shoulders off the ground
  • Breathe out when you crunch and inhale when lowering to the floor.

Straight Leg Crunch

Progressing on from the Reverse Crunch the Straight Leg Crunch focuses in on further areas of the abdominals. To complete it:

  • Lie flat on the floor with hands behind your head.
  • Put your legs straight up with knees crossed or together
  • Crunch or contract your abdominal muscles whilst lifting your head and shoulders off the ground, ensure legs are straight throughout.
  • Breathe out when you crunch and inhale when lowering to the floor.

Squats

Squats are seen as the holy grail of ab exercises. Be sure to perform these correctly to avoid injury and optimize your results. To complete:

  • Stand with your feet shoulder width apart and your toes pointing forward.
  • Keep your back straight and extend your arms out in front keeping them level with your shoulders.
  • Crunch or contract your abdominal muscles whilst lifting your head and shoulders off the ground, ensure legs are straight throughout.
  • Breathe out when you crunch and inhale when lowering to the floor.
  • Crunch your abdominals and push your hips back as you lower to the floor. Stop when your thighs are parallel to the floor
  • MAKE SURE YOUR KNEES ARE NOT BENT OVER YOUR TOES.
  • Hold the position for a count of three and then return to standing.

To progress this exercise you can always add weights, be sure to speak to a Personal Trainer for proper guidance. Here is a handy video to help you too…

i-motion Gym are proud to help our members reach their goals, when we set out it is exactly what we envisioned. REDEFINE AFFORDABLE FITNESS. If you want further help with regards to achieving your six pack goals then please visit our You Tube Channel where we post handy videos for our members.

https://www.youtube.com/channel/UC7B8tBddPCfmedRS3U59_gw 

i-motion Gym have over 90 classes a week and if you want to try something a bit different why not visit www.i-motiongym.com/classes to book on one. Remember a habit is just a learnt behavior, they can be positive or negative, good luck in developing these positive gym habits! i-motion Gym.

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