If you want to develop a six-pack and get rock-hard abs, then the following 10 abdominal exercises to burn your belly will blow your mind.
I’m sure you may have come across other articles or websites showcasing their best ab exercises, but let’s get one thing straight: the following 9 ab exercises are awesome! If you can successfully complete these “killer core” moves, then hats off to you. But beware, these six pack exercises are not for beginners!
If you consider yourself somewhat fit and have developed decent fundamental core strength, then I dare you to try these out.
One more thing, if you want to lose weight, then these 9 ab exercises can be injected into any of your existing weight loss workouts. However, by themselves, they will not help you lose weight. No abdominal exercise will ever do it. But they are a great way to shape and tone your midsection and prepare your abs to shine when you finally get your body fat down to the required level.
OK here we go.
#1 Front Squats – What? Squats you say? Yes, I did. Front squats are very different from back squats. The increased front load places high demands on your core. Not only that, but your core and lats will also be working to keep your elbows and arms in proper position throughout the movement. Otherwise, the bar will fall off your shoulders!
#2 Stability Ball Ab Crunches – This is classic but good. Make sure you only go up high enough to get your shoulder blades off the ball.
#3 Stability Ball Roll-Outs – Great abdominal exercise that targets core and spine stability. Place your forearms on the ball, feet on the ground with your legs extended, and brace your torso. Now, without moving your body, roll forward so that only your arms are extended. As the ball rolls forward, you should feel a lot of activation in your core. Put the ball back in and repeat.
#4 Side Plank with Knee Drive: I have to give credit to the German Mannschaft (national soccer team) for this incredible variation of the side plank that hits not only the core but also the adductors (groins). This is a must have for any athlete! Simply bring your bottom knee to his chest while keeping your top leg planted.
#5 Hanging Knee Raises – This can be done with arm straps that hold it in place or you can simply hold a 90-degree pull-up and lift your knees from there. Killer exercise!
#6 Side Plank with Leg Raise – Excellent core exercise for strengthening the quadratus lumborum (an important lateral stabilizer of the spine) while strengthening the often neglected hip abductors (i.e. glutes).
So far so good? Great, let’s continue. Hopefully your abs aren’t too sore yet (haha!).
Stability Ball Grasshopper #7 – This is guaranteed to AMAZE your friends. Feet on the ball and hands on the ground (push-up position). Drive one foot up and off the ball, drive it toward your chest, and then twist and extend it to the side so it forms a 90-degree angle with your body. Hard as hell!
#8 BOSU Deadbug – A great, back-friendly ab workout, even without the BOSU ball. Give it a try at BOSU and enter a whole new dimension.
#9 Spiderman Plank – The board doesn’t get much sturdier than this. Start in a push-up position and then gently move your feet and hands as far away from the midline as possible. In essence, you’re creating an ‘X’, like Spiderman when he’s pinned to the side of a building. Get as close to the floor as possible while keeping your arms straight. Strengthen your core and love the burn. I’ll give you support if you can hold this for 30 seconds!
If you’re not quite sure how to do some of these ab exercises, don’t worry, I’ll be putting together a video soon to show you how to do them.
In the meantime, you can start incorporating these 9 ab exercises into your workouts to start burning some belly fat.