What is a six-pack?
The specific two group of abdominal muscles, the internal and external obliques, together are called the six-pack. The external abdominal obliques are the muscles that you feel on the side beneath your arms, right on the top, and the internal abdominal obliques are positioned deeper inside, right beneath your external abdominal obliques.
The muscles that are responsible for running horizontally just around your middle section are the deepest ones, and they are called the transversus adbomins. They are stabilizing your pelvis and they are the ones that are keeping your tummy tucked.
The rectus abdominis is the most superficial group of muscles out of all that are present in your abdomen.
Here we have prepared a set of exercises that will tone and improve the strength of your abdominal muscles.
1. Roll Back
This exercise is targeting the rectus abdominis. You should sit straight with your feet flat on the floor, and your knees should be bent in order to form a 90 degree angle. Stretch your arms in front of you, aligned with your shoulders with your palms facing down and pull the torso closer to your thighs. Curve your spine and exhale in order to form the “C” letter with your body. Then inhale and go back in the starter position.
2. Twisting Roll Back
This exercise is targeting the rectus abdominis, and the external and internal obliques. Extend your arms in front of you while forming the letter “C” with your body just like in the previous exercise. Then push yourself up in order to reach a knee with your opposite hand. Then with the opposite hand and knee.
3. Sit-Ups with a Medicine Ball
This exercise is targeting the rectus abdominis, external and internal obliques, and the transversus abdominis as well. Lie down on the floor while holding a medicine ball over your head, and your knees bent forming a 90 degree angle. Then lift yourself by pushing through your core muscles, and make sure the ball stays always above your head.
4. Kneeling Crunch
This exercise is targeting the internal and external obliques, and the rectus abdominis. Start on all four, make sure your arms are aligned with your shoulders, than reach with one arm in front of you and the opposite leg towards the back, then tuck in, in order for your opposite elbow and knee to touch. Do it with the opposite arm and leg as well.
5. Dead Bug
This exercise is targeting the internal and external obliques, as well as the transversus abdominis. Lay down with your legs raised and your knees bent over your hips, and make sure your calves are completely parallel to the ground. Extend your arms towards the ceiling, push through your abs to bring your spine off the floor. Then tuck in one knee towards your chest and touch your foot with the opposite hand. The lower back should always stay on the floor. Do it with the opposite hand and leg as well.
6. Lunge Split Jacks
This exercise is targeting the rectus abdominis mostly. You should start by placing your feet in a staggered stance, this is when one is in front of the other. Then split squat and lower your body. Then jump in the air and do a scissor kick with your legs. When you go down land with the opposite leg in the back and the other one in the front.
7. Tip Toe
This exercise is targeting the transversus abdoiminis. You should sit straight with your knees in front of you, bent to form a 90 degree angle. Lean back on your elbows, hold yourself by pushing through your shoulder blades. Then lift your legs, your knees should be still bent over your hips, and make sure your calves stay parallel to the ground, inhale deeply and your dip your toes on the ground, make sure the angles are right on your knees, and then go in the starter position.
8. Bicycle Crunches
This exercise is targeting the external and internal obliques, as well as the transversus abdominis. You should lay down on the ground, make sure your lower back is pressing the floor. Use your deep ab muscles, and put your hands on the back of your neck or behind your head. Then tuck in one knee towards your chest, raise your upper back by pushing through your ab muscles, make sure your lower back sticks to the ground, and then try to touch the knee with the opposite elbow, by slightly twisting to the side. Then switch it with the other elbow and knee.
9. The “Jean-Zip”