6 Pack Exercises

Perform the right 6 pack exercises along with a good diet and that set of flat abs can be yours - it's really that simple.

If you're on a mission to get flat abs, having the right arsenal of abdominal exercises is definitely going to be important. Far too many people do overestimate the value of abdominal exercises however, so note should be made right off the start that the single greatest factor contributing to success will be your diet program.

If you're not eating properly, it won't matter how many 6 pack exercises you're doing, you still won't see the progress that you're after.

So this said, what are the top moves that will help to whip your stomach into shape? And, how often should you perform these?

Let's have a look at a few of the key facts that you should know about what it takes to help you see flat ab success.

Plank Movement

The very first exercise that you should strongly consider adding into your workout program is the plank movement. Planks are perfect for building up not only the abs, but all the other muscles that run along the core as well.

The plank is perfect for helping to firm the lower stomach muscles as well as due to the constant need for those muscles to be tensed, they'll be working overtime and you'll develop better lower stomach control.

Often those who are not able to hold their lower ab muscles in for an extended period of time notice that lower ab ‘bulge' and this is very much the reason why.

Prone Ball Roll Ins

The second of the 6 pack exercises to add into your program is the prone ball roll-in. This movement is definitely going to help to strength all the muscles in the abdominal core as well as the lower back region.

Because you are in such an instable position as you perform it, you're going to notice that your abs are really firing the entire time you're executing the movement pattern.

This is in contrast to the typical crunch move where the abs are maximally engaged for a very short duration of the exercise.

When performing the prone ball roll in, consider rolling the ball into the sides of the body in some instances as well as this can increase the tension on the obliques perfectly.

Lying Leg Raises On A Bench

Moving along, another must-have in your 6 pack exercises arsenal is the lying leg raise on a bench. Moving this exercise over onto the bench is one of the best ways to ensure that you don't cheat yourself while on it as you'll be lowering the legs down while keeping them in mid-air.

Some people will allow their legs to ‘fall' to the ground when performing the lying leg raise, which really reduces the effectiveness of the movement.

Since you obviously cannot do that if your hips are at the very end of a bench, this will help ensure that you maintain that constant tension the entire time through.

Note that this can take some practice at first, so be patient with yourself as you learn the action pattern.

Decline Sit-Ups

Decline sit-ups are the next must-have exercise to include in your program. These are going to be great ab toners because of the fact that you will be fighting against gravity as you move down into the sit-up position placing the back against the bench.

Then when you come up, you'll instantly feel extra stress on the ab muscles as you have to come up beyond parallel to reach the top of the exercise.

If you're really looking for added intensity, consider holding a plate weight across your chest while doing this.

How Often To Perform Your 6 Pack Exercises

So now that you see which are the best abdominal exercises to incorporate into your workout, how often should you be doing them?

Ideally you should aim to perform the exercises at least three times per week, making sure to at least one day off between workouts. This ensures that the muscles do have enough time to recover and that you get stronger rather than continually breaking the muscles down.

If you hit them with intensity and then back off, that is what will bring you the best results possible.

So next time you're in the gym, make sure you give these 6 pack exercises a try.

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