Pure Gym Limited

Six pack workouts: 5 exercises to get defined abs

When it comes to fitness goals, getting defined abs is a common aesthetic goal people have. Here's an ab workout targeting your entire core to help strengthen those abs along with our top 5 core exercises.  Give it a go next time you're in the gym!

Static hold - working entire core

This ab exercise is great to wake the core up before strengthening exercises.

Lie with your back on the mat. Bent your knees to a 90 degree angle with arms on either side. Squeeze your core as if doing a crunch and hold. Make sure you push your lower back to the floor so there is no space or arch to slide a hand in between. Hold between 30-60 seconds dependant on ability.

Weighted plate sit up -- working upper abdominals

Lie on the mat when knees slightly bent and feet on the floor. Holding a weighted plate with arms locked out, raise the plate towards the ceiling while squeezing your abs to perform a sit up. Slowly lower down back to starting position. Perform 10-20 reps.

Plate holding leg raise -- works lower abdominals

Lie on your back with a weighted plate in both hands. Extend your arms towards the ceiling so the plate is above your chest. Keeping both legs are straight as you can, lift them up towards the ceiling and lower them slowly back down. Make sure to push your lower back to the ground throughout the movement. Complete 10 -20 reps.

Alternating toe touches -- targets obliques

Lie with your back on the mat. Crunch up and touch the opposite leg with the opposite arm. Make sure to twist at the top to work your obliques. Repeat on the other side and complete a total of 10-20 reps.

Deadbugs -- works entire core

Lie flat on your back with your arms held out in front of you, pointing the ceiling. Bring your legs up so your knees are bent at 90-degrees. Push your back into the floor by using your core and try to maintain this position. Next, slowly lower your right arm and left leg towards to floor as you exhale. Try not to raise your back off the ground. Slowly return back to starting position and repeat with the opposite hand and leg.

Aim for 3 sets of five to 10 reps on each side.

Performing these ab exercises can help your abs get stronger but it won't guarantee six pack abs. In order to achieve a six pack, you will need to be at a considerably low body fat percentage in order for them to show, and this percentage will differ from person to person. 

Just remember that whilst it's perfectly okay to have a goal of getting a six pack, it isn't necessarily a clear marker of health or level of fitness.

For more ideas on what ab exercises you can do check out our Ab exercises.

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