9 Core Exercises That Get You Closer to Six-Pack ABS

What are the six-pack?

There are specific muscles, such as external abdominal obliques and internal abdominal obliques. The external obliques are positioned on top and are those muscles you feel on your side, just under your arm, while the internal obliques are deeper muscles that lie underneath your external obliques.

The transversus abdominis are your deepest muscles, which are responsible for running horizontally around your midsection. They keep your tummy tucked and stabilize your pelvis.

The most superficial muscle group are in the abdomen: the rectus abdominis.

Everyone should be aware that one move does not tone all your muscles, so here is a set of exercises that are proven in strengthening your muscles :

1. Roll Back

Targets: Rectus abdominis


Starting position – Sitting up straight, with feet flat on the floor and knees bent at 90 degrees

Pulling torso in close to thighs, reach arms forward at shoulder level with palms down.

Exhaling, draw navel toward the spine and curve spine into a “C” shape.

Inhaling and realigning the spine, straighten up.

2. Twisting Roll Back

Targets: Internal and external obliques, the rectus abdomini


–           Starting position – into a “C”, with arms extended forward,

–           Twisting torso to one side, bend one elbow and pull it back at shoulder level while reaching another arm to opposite knee.

–           Reaching both arms forward, return to start.

–           Repeat on another side.

3. Sit-Ups with a Medicine Ball

Targets: Transversus abdominis, internal and external obliques and rectus abdominis,


–           Starting position –Laying on the floor with knees bent, hold a medicine ball overhead,

–           Lifting from core back to a sitting position, keep the ball over head.

4. Kneeling Crunch

Targets: Rectus abdominis, external and internal obliques


–           Starting position -Kneel with right arm stabilized directly under shoulder,

–           Reach left arm forward at shoulder level and right leg back at hip height.

–           Exhaling, contract abs, and round back up to the ceiling while drawing elbow to knee,

–           Repeat on another side.

5. Dead Bug

Targets: Transversus abdominis, external and internal obliques


–           Starting position – Laying on back with legs raised, knees bent over hips and calves parallel to the floor.

–           Extending arms to the ceiling, pull abs tight and bring navel to spine.

–           Exhaling, lower opposite arm and leg toward the floor and bring remaining knee in over chest.

–           You should keep low back connected to the floor at all times

–           Repeat on another side.

6. Lunge Split Jacks

Targets: Rectus abdominis


–           Starting position -Standing with feet in a staggered stance (left foot in front of the right),

–           Lower body into a split squat.

–           Jumping up scissor-kick legs,

–           Land with right leg forward and lower body into a split squat.

7. Toe Dip

Targets: Transversus abdominis


–           Starting position – Sitting tall with both knees bent in front,

–           Leaning back onto elbows with shoulder blades down and together and tightening abs, slid hands under lower back


–           Lifting legs while knees are bent over hips with calves parallel to the floor, inhale and dip toes to the mat, maintaining right angles at the knees.

–           Exhaling return to starting position.

8. Bicycle Crunches

Targets: Transversus abdominis, internal and external obliques,


Starting position – Laying flat on the floor with lower back pressed to the ground. Pulling abs downward target your deep ab muscles. Put hands behind head.

Bring knees in toward chest, lifting shoulder blades off the ground and straighten right leg out to about a 45-degree angle from the ground, turning at the same time upper body to the left and bringing right elbow toward the left knee.

Move simultaneously rib cage and elbows.

Repeat on another side.

9. The “Jean-Zip”


Source: WWW.female-fit-body.com

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