Last Updated on October 10, 2017 by MarcyPro
There are plenty of benefits that come along with a strong core, including carving out your own set of six-pack abs. The abdominal muscles, along with the rest of the core, are responsible for connecting your upper and lower body muscle groups together, allowing your body to function properly as a whole. For this and many other fitness-related reasons, it is strongly advised that you train your core on a regular basis. If you are sick of crunches and sit-ups, or not getting the results you want, here are four of the best core exercises to work your abdominal muscles for a tighter six pack:
- Barbell Squat
Since your core muscles act as stabilizers that are constantly supporting weight throughout the day, it is important to train them with added weight. The Barbell Squat is one of the best moves to do this, as it heavily engages your core while also minimizing stress to your neck that you may experience during a crunch or sit-up. Here’s how to do it:
- Stand straight with your feet shoulder-width apart and a barbell resting on the back of your shoulders
- Slowly begin to lower your body by pushing your hips back and bending your knees
- Maintain a straight back with your head up throughout the movement
- Once your knees are bent at 90 degrees begin to push through your heels and return to starting position
Check out the barbell selection at marcypro.com and complete this workout in the comfort of your own home gym.
- Abdominal Hold
When it comes to bodyweight core workouts, the Abdominal Hold is one of the most underrated options. It may look awkward, but this simple move can develop those abdominal muscles in a way that many more popular exercises can’t. Here’s how to do it:
- Sit on the edge of a bench (or a very sturdy chair) with your hands gripping the edge
- Tighten your abs and bring your toes several inches off the ground as you lift yourself above the chair
- Hold this position for as long as you can – 5-10 seconds is adequate
- Lower yourself and repeat for 1-2 minutes
- Prone Plank
You have probably heard about how great plank variations can be for developing your core and carving out six pack abs. Well, the Prone Plank is a powerful variation that often goes overlooked. What’s great about this exercise is that it requires no additional equipment besides your own bodyweight. Here’s how to do it:
- Get down into pushup position by placing your palms on the floor beneath your shoulders and your feet extended and hip-width apart
- Extend your body, contract your abs and hold for 30 seconds or more depending on your fitness level
- Hold this position for longer increments each time you perform the exercise
- Vertical Knee Raise
The Vertical Knee Raise is one of the most powerful abdominal workouts known to man. Although the only weight involved is that of your own body, a VKR station is required to perform this exercise safely. We recommend taking a look at the SteelBody STB-98501 Power Tower and the Marcy TV-1800 Power Tower Fitness Station for home gym VKR options. This exercise will target your abdominals like no other workout can. Here’s how to do it:
- Rest your forearms on the bench, grip the handles and lift yourself to starting position – your elbow should be bent at a 90 degree angle
- With yoru back pressed against the back pad, lift your legs from an extended position up towards your chest as you breathe out
- Hold for a second once your legs are parallel to the floor
- Inhale and slowly lower yourself to starting position