You might wonder, how do you get core abs easily? Or what exercise burns belly fats the fastest. It’s simple to have six-pack abs by consistently following an ab core exercises program. Six-pack is simply a set of power abdominal muscles visible on your midsection.
Work out your abs, eat a diet high in nutrients, and avoid eating after 6 in the evening. Having six packs is a gradual process. You just need to be consistent in your ab core exercises.
Some exercises that can get you six-packs are hard style plank, dead bug, bird dog, and barbell back squat. Building a strong core is the best way to prevent injuries, whether you’re at home, at work, or in the gym. However, this happens over time, as the process isn’t a day’s job.
Having a six-pack or a flat tummy gives you self-confidence reason many people dedicate their time to doing ab core exercises. If your schedule is tight, try the 7-Minute Ab Workout as an alternative
This article will discuss the 10 best ab core exercises you can perform to develop a six-pack plus Abs vs. core. Read on.
The best ab core exercises to develop a six-pack
Exercises for the core help you develop a solid core that will keep you pain-free and healthy. In the same exercise, strengthen your core while toning your abs!
Your center of gravity is located there. Stronger functional mobility during exercise and daily activities is made possible by a solid core.
Whether you are exercising, standing in the kitchen as you prepare a meal, or sitting down at work, you should always keep your core active. A solid core will aid in injury prevention and encourage all-around more effective training.
1. Hollow man
Your legs should be at a 45-degree angle, with your arms by your side, and chin tucked. Your back is supposed to be parallel to the ground. Squeeze your glutes, quads, and stomach while pulling your hip bones and rib cage together. To activate the diaphragm, take a deep breath. Put your chin in and pull your shoulders away from your ears and downward.
As an isometric hold, this exercise causes the core muscles to contract while the body remains still. This is an amazing exercise to strengthen your core from the ground up. Given that it is a static hold, it is also excellent for anyone whose lower back hurts when they move.
Activity difficulty
Both new and experienced athletes will benefit from this core exercise. The exercise can be modified to suit different levels of athletes:
- Beginners: Kneel and fold your chin.
- Intermediate: Arms by sides, palms facing up, legs straight, chin slightly tucked in.
- Advanced: Lower your legs closer to the ground and/or raise your hands above your head.
Reps & sets
- A 20-second break after a 40-second hold
- Complete 3–4 sets.
2. High plank
How it is done
Lay your hands and legs shoulder-width apart on the ground. Maintain a neutral neck while staring forward, yet still downward. To use your core muscles and prevent lower back pain, keep your butt tucked in, your back flat, and your stomach firm. Since your legs and glutes extend your core, make sure to squeeze them. It can feel good to round your shoulders, and it supports the lower back.
you can watch this video
Various muscles worked
- Core muscles (rectus abdominis, internal and external obliques, transverse abdominis)
- Frontal Deltoids (Shoulders)
- The pectoralis muscles (Chest)
- Calves, hamstrings, glutes, and quads
Activity difficulty
This exercise is appropriate for intermediate athletes, but the following modifications can make it simpler:
- Make it more difficult by placing your hands on an unstable surface, such as a basketball.
Reps & sets
- Maintain for 40–60 seconds.
- 3 sets of 20-second rests
3. Glute bridge
How this exercise is done
Lie flat on your back with your feet shoulder-width apart. Hold your hands firmly to the ground. By contracting your glutes (butt) and keeping your midsection (core) tight, slowly raise your hips. Retake the initial position
Muscles to be worked
- Hamstrings
- Erector spinae
- Glutes
- Transverse abdominis
Activity difficulty
Beginners can safely perform this workout. The difficulty can be raised to provide more strength stimulus. At the top of the bridge, extend one leg out to make the exercise more difficult. Change legs. Both legs extended make up one set.
Reps & sets
20 reps
Between sets, take a 20-second break.
Work up to 3 sets.
4. V- ups
Lie on your back with your arms above your head and your feet as close to each other as you can manage. Lift your knees off the ground and roll your shoulders off the floor to crunch your tummy. Try to maintain a straight line.
Your hands and legs should contact in a “V” shape as you form the shape with your body. Slowly go back to the beginning position.
The muscles to be worked during this exercise
- Abdominal muscles
- Transverse abdominis
- Obliques, both internal and external
- Hip flexors
Activity difficulty
This is for experienced athletes only. Instead, beginner and intermediate athletes should try standard crunches.
Reps & sets
Do 15-20 repetitions.
Between sets, take a 20-second break.
Work up to 3 sets.
5. Leg raises
Start by lying flat on your back with your feet together and your legs at a 90-degree angle. Keep your arms flat by your sides. Keep your chin in and your core strong.
Maintain a flat back on the ground. It shouldn’t be possible for you to put your hand behind your back. Bring your legs slowly up to the floor. Retake the initial position.
Muscles worked
- Abdominal transverse
- Abdominal muscles
- Hip flexors
- Obliques
Exercise difficulty
Athletes in the beginner and intermediate levels can perform this exercise.
Reps & sets
20 repetitions per set
Between sets, pause for 20 seconds to recover.
Work up to three sets.
6. Low plank twist
Start in a low plank posture with your elbows directly beneath your shoulders. Keep your stomach tight and engaged and avoid letting your lower back round or your butt stick out. Keep your legs straight and your feet firmly planted.
Be sure to maintain a tight, active upper back. Draw your shoulders away from your ears. Slowly shift your hips to the left until they are almost touching the floor, then slowly return to the center. Feel your entire core tense as you move to the right side.
Muscles to be worked
- Abdominal transverse
- Abdominal muscles
- Shoulders
- Obliques
- Glutes
- Quads
Activity difficulty
Athletes in the beginner and intermediate levels can perform this exercise. Even though advanced athletes may find this exercise monotonous, they may still do it.
Reps & sets
30 total (15 reps per side)
Between sets, take a 20-second break.
Work up to 3 sets.
7. Low plank jack-taps
Perform this exercise and a low plank: Move your left leg to the side by picking it up. Put your left leg back in the middle. The same movement should be done with your right leg.
Muscles worked
- Core muscles (rectus abdominis, internal and external obliques, transverse abdominis)
- Frontal Deltoids (Shoulders)
- The pectoralis muscles (Chest)
- Calves, hamstrings, glutes, and quads
Activity difficulty
This exercise is a little more difficult than others. Beginner athletes should strive to be able to do it because it is suitable for intermediate athletes.
Reps & sets
30 total
Between sets, take a 20-second break.
3 sets
8. Ankle touches
Lay flat on your back and bend your knees. Arms are still straight and at your sides. Lift your upper back and head off the ground while keeping your shoulders back. Maintain a neutral spine.
Reach down with your right hand toward your right heel slowly while bending your oblique core muscles, and then slowly resume your original position. Repeat to the left.
Muscles worked
- Oblique muscles
- Abdominal transverse
- Abdominal muscles
Activity difficulty
All levels of athletes can benefit from ankle touches. With a few easy adjustments to the workout, they can be made easier or harder.
- To make it simpler, pull your heels up to your butt.
- To make it more challenging, back away from your heels to widen the range of motion required by your obliques.
Reps & sets
30 total (15 per side)
Between sets, take a 20-second break.
Work up to three sets.
9. Bicycle crunches
Lift your legs off the ground while lying on your back such that your hip and knee joints form a 90-degree angle. Put your hands behind your head, but maintain your elbows wide apart. Using your core muscles, raise your head and upper back off the ground.
Bring right elbow and left knee together while performing a crunch motion with the obliques. Straighten the right leg while doing this. Go back to the beginning and repeat this on the other side.
Muscles worked
- Abdominal muscles
- Leg muscles and hip flexors
- Oblique
Activity difficulty
Beginners and intermediate athletes will benefit greatly from this exercise. Advanced athletes might find it to be too simple.
Sets & reps
30 in total
Between sets, take a 20-second break.
Work up to three sets.
10. Swimmers
Engage your core muscles as you lay on your stomach with your arms above your head. Keep your spine neutral and chin tucked in. Your shoulder blades should be engaged and separated from your ears.
Engage your back and core muscles as you gently lift your chest off the ground. Lift the right arm gently or pump it up while simultaneously swimming the left leg up in a controlled manner. Go back to the center and repeat on the other side. Watch the video below
Muscles worked
- Obliques
- Transverse abdominus
- Back extensor muscles (erector spinae)
- Glutes
- Hamstrings
Activity difficulty
This is a great core exercise for beginners! Any athlete will profit from it, but beginners will particularly gain from it.
Reps & sets
Work up to three sets of 40 seconds
Abs vs. core
Is core and abs the same? While there are only a few abdominal muscles, most of the torso’s muscles and more are included in the core. The core is defined by some experts as everything but arms and legs. Some of these include the glutes, middle and lower back muscles, and all levels of the abdominal muscles. During physical exercise, core muscles function as a natural isometric and dynamic stabilizer.
The core muscles can conduct three-dimensional motions, as opposed to the rectus abdominis (the 6-pack muscle), which mostly helps us during crunches. Finding out that the core comprises deeper muscles that people typically disregard is pretty shocking.
The transverse abdominals, pelvic floor, and diaphragm, for instance, are rarely mentioned by gym patrons, even though these muscles require exercise just as much as the more popular ones.
The human core typically serves as a body stabilizer; as opposed to the primary mover of abs. Exercises for the abdominal and subsequently the lower back include crunches and back extensions. Pushups, deadlifts, and planks are excellent for the core muscular chain.
What about the ab muscles?
They play a significant role in postural stability because they are part of the core muscles. They are crucial because they determine how the belly will look (if proper nutrition tips are used, of course). The form of your abdomen will therefore be defined by your abs if there is little belly fat.
For instance, with low body fat percentage and appropriate exercise, the most well-known abdominal muscle, the rectus abdominis, resembles a 6-pack. Deeper abdominal muscles that have been developed to improve posture and support the maintenance of a healthy back.
How to strengthen your abs and get core.
If you are wondering how you can strengthen your abs and get core, here’s how. A traditional core-strengthening exercise is a crunch. Your abdominal muscles are worked when you lift your upper body.
Do crunches carefully if you experience periodic low back pain; go gently and begin with a limited number of reps.
Before doing this traditional crunch, see a skilled trainer or healthcare provider if your low back problem is persistent. It might not be your best choice.
How it is done
- On your back, begin. Put your feet hip-width apart on the ground while bending your knees. Align your spine and head. Put your arms in a cross-chest position.
- Relax your neck and shoulders while keeping your core tight. While keeping your lower back, pelvis, and feet on the ground, tuck your chin in and elevate your upper back. Then you halt.
- To get back to the starting posture, slowly lower your upper back.
- begin with 1 set of 8–12 repetitions.
3 different exercises that train your core
There are several benefits to developing a strong core, including better posture, less low back pain, and help in the gym, sports, and daily life. These exercises are basic and simple enough for beginners, but they are ideal for adding something to make them a bit more challenging.
1. Plank
The plank is a great place to start when building your core because it requires little movement and can be changed to be harder or easy depending on how you feel.
Keeps your back straight and low while supporting your lower body on your forearms with your legs extended behind you? Hold this position for as long as you can. Start holding for greater periods as your core strength improves.
2. Backward crunch
If you want to perform an exercise that is more focused on a certain location, this one will help your low abdominal area become stronger.
Knees bowed to your chest while lying on your back. Bring your knees back up to your chest after lowering your feet slowly to the ground while attempting to keep them lifted off the floor.
3. Dog Bird Crunch
This exercise with a strange name is ideal for working on your lower back! Many of the core exercises you regularly engage in tone your stomach and also benefit your lower back, balance, and stability. The crunch is one such exercise.
Get down on your hands and knees and raise your right arm while extending your left leg at the same time. Repeat on the other side after completing this hold and lowering to the ground.
Wrapping up
People often use the words core training and abs training interchangeably, especially when talking about exercises that target the body’s abdomen.
The core differs from the ab. The core muscles support the spine, keep the body upright, and are essential for bending forward, backward, and twisting from side to side. Whereas, your abs’ only job is to help you bend your torso forward.
There are many exercises like crunches, planks, dog bird crunch, and backward crunch that help to tone your core. Also, ab core exercises like sit-ups, L-sits, and dumbbell crunch are effective exercises with getting six-packs.
It is important to note that strengthening the core muscles is essential for good posture, a healthy spine, and a flat stomach. It would be best to include a variety of crunches in your workouts and closely regulate your food to lose belly fat and eventually reveal the ripped and powerful muscles to attain six-pack abs. I recommend you to read The Effects of Doing Daily Ab Exercises to Your Body
FAQs About Ab Core Exercises
What exercise burns belly fats the fastest?
High-intensity interval training (HIIT) is likely one of the quickest and most effective techniques to lower body fat percentage and remove belly fat. High-intensity interval training, or HIIT, is a brief period of intense exercise that typically lasts no longer than 30 minutes. A normal HIIT session can last anywhere between 15 and 30 minutes, depending on the person’s level of fitness. Since it’s a demanding and challenging workout, it takes a lot of motivation to stick with the program consistently.
How can I strengthen my core at home?
Some exercises you can do at home with no equipment to strengthen your core are;
- Planks
- Side planks
- Reverse crunches
- Flutter kicks
- Arms high sit-ups
- Stomach vacuums
- L-sits
- Star planks
- Boat pose
- Mountain climbers
Do planks give you abs?
While planks are a wonderful exercise for your abs, they also engage every muscle in your core. Standard planks should undoubtedly be a part of your routine, but they probably won’t result in a six-pack or even a lot of muscular hypertrophy on its own.
Should I work out my abs if I have belly fat?
Yes, you should, as strong abs is necessary regardless of whether they are visible beneath the belly fat because they serve various key tasks. Your abdominal muscles will be hidden if you have a lot of subcutaneous fat. Underbelly fat, your abs won’t be seen. To lose belly fat, it is, therefore, preferable to work out your abs.
Will doing abs every day help?
Your abs requires a break just like every other muscle does! Although you shouldn’t train your abs every day, you can stimulate them during your warm-up with exercises like planks, inchworms, and other balancing and stabilizing drills.
What are the signs of a weak core?
Surgery, injury, or inactivity can all lead to muscular weakening or impaired control of certain muscles. Common core muscle-weakening symptoms can cause movement dysfunction and, ultimately, impact your quality of life. Here are some typical signs of weak core stability;
- Lower back pain
- Poor posture
- Bad balance
- Hard to get up or go down
- Difficulty standing for long periods
Does holding in your stomach tighten abs?
You may have heard that all it takes to achieve drum-tight abs is to simply hold in your stomach or ab muscles, whether standing, sitting, or lying down.
Even though it seems too good to be true, there are straightforward workouts that can help improve the tone of the muscles in your abdominal wall. Just know that if stomach tightening is all you do, don’t expect to get a rippling rectus abdominis out of it.
