secret exercises for a six pack

How To Get a Six-Pack

A six-pack is top of the list when it comes to desirable body parts, yet the abs muscles often cause confusion when it comes to training. Here, we outline the science behind the six-pack and the best exercises for building yours.

The first mistake a lot of people make is thinking that more is always better. They crank out hundreds of crunches a day and wonder why those squares of muscle aren't developing properly. The reason is that, like any other muscle, the way to build your abdominals is to keep the reps per set fairly low - in the region of 10-12 - and increase the resistance when you find it too easy, not the number of reps. That means adding weight when doing crunches or using a cable machine.

The other mistake that men often make when hunting for abs is to forget about the layer of fat that covers them. People tend store fat around the gut, so you really need to work hard at lowering your overall body fat percentage if you want to see your abs. This means watching your diet and doing plenty of big muscle moves, such as squats and deadlifts, that torch calories.

Your six-pack is actually one sheet of muscle, called the rectus abdominis, which extends from your ribcage to your pubic bone. Because it is one muscle, any abs-specific exercise will work the entire area, but it is possible to target the upper or lower portions of the rectus abdominis with different exercises, which is why we have indicated whether each move focuses on the upper or lower abs.

Your rectus abdominis is supported on either side by your external obliques, internal obliques and transverse abdominis. Together they support and manipulate your spine, and combine with your lower-back muscles to form your 'core' - the muscular region that connects your upper and lower body. A strong core is vital for performing any dynamic movements in sport and for preventing back pain. So abs training is not just for show: it will make you stand taller and perform better in all areas of life.

What follows is the best selection of exercises for building a rock-hard six-pack, plus variations so that you (and your muscles) don't get bored. Different exercises target different muslces, so sculpt and shape your tummy to how you want it.

Perform 10-15 reps, or 30-45 seconds, work continuously through. REST. Repeat x 3.

Crunch

The Classic move for targeting your upper abs.

• Lie with knees bent to 90° and feet flat on the floor.
• Hold your head off the mat and touch your fingers to your temples - don't pull on your neck.
• Contract your abs to lift your shoulders off the mat.
• Curl your chest towards your knees.
• Keep your lower back in contact with the mat.
• Pause at the top of the move, squeeze your abs and lower slowly to the start.

Reverse Crunch

Place the emphasis on the lower part of your abs by attacking them from a different angle.

• Lie with your head and shoulders flat on the mat, your thighs vertical and your knees bent at 90°.
• Keep your arms by your sides for support.
• Curl your knees towards your chest and hold. Contract your abs to lift your hips off the mat.
• Lower slowly to the start.

Oblique Crunch

Hit your abs from the side to target the obliques, the muscles that frame your six-pack.

• Lie on your side with your arm in front and bend your knees.
• Touch your fingers to your temples.
• Use your side abs to crunch up sideways.
• Hold for a second at the top of the move, then lower slowly back to the start.

Knee Raise

A move that really works your lower abs. Rest on dip bars or use elbow straps to take your weight. If you’re feeling strong, you can hang from a pull-up bar.

• Hold your feet together off the floor and try not to swing.
• Use your abdominals to draw your knees up towards your chest.
• Hold for a second at the top of the move.
• Lower slowly, still without letting your body swing.

Plank

Build a strong link between your upper and lower body with this classic stability move.

• Hold your body in a straight line from head to heels with your feet together and elbows beneath shoulders.
• Keep looking down at the floor.
• Hold the position for as long as you can without letting your hips sag.

Side Plank

Hold your body straight to build a powerful core that will improve posture and sports performance.

• Hold your body in a straight line from head to feet with your elbow directly beneath your shoulder.
• Hold the position for as long as you can without letting your hips drop, then repeat on the other side.

Leg Raise

As well as the abs this move targets the muscles at the front of your groin. These groups work together when you raise your legs or kick a ball.

• Rest your hips at the end of the bench with your feet hanging over the end, gripping the other end behind your head. (can be performed lay flat on back on the floor, with hands supporting underneath the glutes).
• Raise your legs up until they are almost vertical.
• Let your abs take over to raise your hips off the bench.
• Lower slowly back to the start.

Jackknife

Make your abs sing with this advanced move that requires flexibility as well as a strong core.

• Hold your arms and legs off the floor and keep your feet together.
• Contract your abs and bring your arms and legs up to meet above your stomach, keeping your legs as straight as you can.
• Squeeze your abs hard at the top of the move and lower to the start as slowly as you can.

Seated Russian Twist

This rotational move works your obliques and entire core to give you a strong foundation for all sports.

• Hold your body at around 45° to floor, with your knees bent and back straight. 
• Hold a dumb-bell in both hands at arm’s length. (can be performed with just hands).
• Twist your torso to one side, maintaining the angle of your upper body to the floor.
• Twist your torso to the other side.
• Use your abs to control the momentum of the dumb-bell.
• Keep looking forward throughout the move.

Rollout

Make your abs and lower back work together to stabilise your body in this move, which you can make as easy or as hard as you like.

• Grip the bar with hands just wider than shoulder-width apart.
• Start with the barbell directly beneath your shoulders.
• Roll the bar as far out as you can before you feel you might break form, then return.
• Use your abdominals to control the movement, making it slow and deliberate.
• Keep your back straight throughout the move.