How to get a six-pack: Upper and lower ab workouts | Fit&Well

How to get a six-pack: Upper and lower ab workouts

Want an upper, side and lower ab workout? This easy routine is a great way to start doing core exercises

Workout 101
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You might have done crunches or sit-ups before, but an upper abs, obliques and lower abs workout is very important for our health and fitness. 

Your core is a complete set of muscles you use every day, whether sitting up first thing in the morning or jogging after work. A strong core also looks great and visible abs are highly sought-after: both new gym-goers and experienced fitness fans see a tight core and six-pack abs as a big fitness goal.

However, it’s not all about looks. One study published in the journal Gerontology showed training your core will have loads of benefits in later life. A core exercise programme was revealed to benefit abdominal muscle strength, spinal mobility, dynamic balance and functional mobility in older adults. 

It just goes to show these exercises aren’t only for people wanting to look good on a beach: whether you’re somebody worried about staying active in their senior years or somebody looking for an edge on the sports pitch, training your core is an important part of any exercise programme. 

Plank

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So what’s the best way to go about working out your core? Well if you already incorporate moves like push ups or squats into your workout routines, you’ve already started. These moves require you to engage your core as well as working out your arms and legs. However, you can also target your core specifically with exercises like planks, sit-ups and crunches. 

The bicycle crunch, in particular, is proven to get results. One study from the American Council on Exercise revealed the bicycle crunch is the most effective exercise when it comes to recruiting as many muscle groups in your core as possible. But although the bicycle crunch is one of the best exercises you can do, it’s still useful to switch it up with a series of other core-focused moves for an upper and lower abs workout.

 Upper and lower ab workout 

After you spend a few minutes warming up, perform each of the following exercises for 12-15 reps, which is called one "set". Then go down the list and move onto the next exercise, resting for one minute between each set. After another one minute rest, you can choose to go through the whole circuit again!

Sit ups

Sit up

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  • Lie flat on your back with your fingertips behind your head, your knees bent, your legs together and your feet flat on the floor. Your elbows should be in line with your ears, or just below.
  • Raise your upper body until you’re sat upright, or as close as you can get. As you do the exercise, you should feel your abs tighten.
  • Don’t push or pull your head forward while performing the sit-up – your hands and arms should remain still throughout.

Bicycle crunch

Bicycle crunch

(Image credit: Future)
  • Start in the usual sit-up position, with your legs together, knees bent, and fingers behind your ears. Your core should be tight and remain this way throughout the exercise. 
  • When you’re ready to begin, simultaneously draw your left knee towards you, kick out your right leg and perform a sit-up. As you sit up, twist your body so your right elbow moves towards your left knee.
  • Without stopping, straighten your left leg and bring your right knee towards your chest. When the sit-up movement is complete, your elbow should be touching your opposite knee. Simultaneously twist your core and upper body to bring your left elbow towards your right knee.
  • Keep up this pedalling and twisting motion for at least 12 reps. Working both sides counts as a single rep.

V-up

V up

(Image credit: Future)
  • Lie flat on your back with arms stretched out behind your head, palms facing upwards. 
  • Simultaneously raise your arms, legs and torso, as if you are trying to touch your toes. The movement should come from your trunk. 
  • Go back to the starting position and begin the next repetition straight away.

Reverse crunch

Reverse crunch

(Image credit: Future)
  • Lie flat on your back with your arms by your sides, palms on the floor. Make sure your abs are drawn in and your legs and feet are together.  
  • Without moving your upper body at all, raise your hips and pull your knees towards your chest, bending them in the process. 
  •  Return to the starting position to complete one repetition. 

Mountain climber

Mountain climber

(Image credit: Future)
  • Get in the ‘plank’ position – that’s the upright ‘push-up’ position – with your arms straight. Try to keep your back, legs and hips as straight as possible. 
  • Lift your left foot off the floor and slowly bring your knee up towards your chest. 
  • Reverse the movement, bringing your right knee up towards your chest.
  • That's one rep. Alternate between legs for 12-15 reps.

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