Top 5 Ab Exercises for Six Pack Abs
Do you want
stronger abs? How about some fat loss? Do you want to lose that stubborn fat covering up your
strong midsection? Here are my top 5 abs exercises to help you get the strong and firm stomach you
Scow, NSCA-CPT (aka The Fit Dad) - Fitness and
Nutrition Expert to the true superheroes - busy Moms and Dads! and Author of Fat Loss To Go
Everybody wants better abs. That includes me!
Guys love striving for the six-pack that makes their buddies envious and the ladies
Ladies usually don’t strive for
the six-pack, but want a nice, firm, flat and toned
tummy that looks awesome in a bikini or in all those tight, tiny t’s. And I’ll be totally honest here, I love it too!
But are endless crunches and slaving away on the treadmill
really the best ways to get a flat stomach?
Absolutely not! Crunches are fine, when done properly, however there are far better ways to lose
stomach fat and leave you with the abs you desire.
You can do all the crunches in the world, but until you lose stomach fat, it doesn’t really
So here are my Top 5 Ab Exercises that work
not only your abs, but your whole body as well.
1. Jack Knife – I absolutely love the jackknife and I hate it all at the same time. It’s
an awesome ab exercise and it works the rest of your body, too. To perform the jackknife, place your hands on
the floor and lower legs on a stability ball. You should look as though you’re going to do a push-up, but with
your feet elevated and on the ball. Keep your low back neutral and upper back steady and tighten your abs. Then,
contract your abs and pull the stability ball toward your chest by bending your knees. Slowly return the ball to
the starting position. Perform 4 sets of 10-12 repetitions.
2. Planks – I’m sure you’ve heard it before, but planks really are an awesome ab exercise, plus they work your entire upper body. Not
only that, but the variations are seemingly endless so when you can perform a regular plank for a couple
minutes, you can move on to more challenging variations. To perform the plank, lie face down on the floor. Get
into a push-up position and lower yourself while bending your arms so that your forearms are on the floor and
your arms form a 90 degree angle. While keeping your body perfectly straight, abs and butt tight, hold that
position for as long as you can. Perform 3-4 sets of Planks.
3. Mountain Climbers – Not only are these an awesome ab exercise, but they also get your
heart pumping to give you a cardio effect also. To perform
Mountain Climbers, get on the floor in a regular push-up position. While keeping your upper body stable and abs tight, contract your abs and
bring one knee up toward your chest, return it to the start position and then bring the opposite knee to your
chest. Repeat back and forth in a quick tempo for 20-45
seconds. You should actively contract your abs every time you
bring your knee toward your chest.
4. Stability Ball Rollout – To perform the stability ball rollout, kneel on a mat with
your upper legs and upper body upright. Place a stability ball
close to you and place your hands on top. While keeping your
abs, butt and upper body tight, roll the ball forward. Do not
allow your lower back to arch or round, it should remain neutral. Roll out until your arms are straight, then contract your abs and pull
the ball back to the starting point. Perform 4 sets of 10-15 repetitions. NOTE: If you have low
back problems, don’t do this exercise.
5. Jack Knife with a Hip Raise – This has a number of different names, but whatever you
call it, it’s still a killer. And yes I know I already
included jackknifes, but these are slightly different and too good to leave out. Perform them the same as a regular jackknife, accept when you pull the
ball toward your chest, raise your hips into the air, hold for a count then slowly return to the starting
position. Perform 4 sets of 10-12 repetitions. Remember to keep your upper body stable throughout the movement, don’t
let your lower back sag or arch.
There you have it. Those are 5 of my favorite full-body ab
exercises. Do them as a circuit the
next time you workout and you’ll make your abs beg for mercy.
Perform the circuit for the next 4 weeks and you’ll be well on your way to attaining abs of your
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The preceding article was written by Ed Scow, aka "The Fit Dad". To learn more about Ed's story, click here.
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