A six-pack is a popular term used to describe toned abs on a person with a flat stomach. Anyone carrying fat on their stomach will not have a six-pack because the muscles aren't visible. A six-pack actually refers to a defined rectus abdominis muscle. This muscle runs down the length of the stomach. Doing exercises to strengthen this muscle and avoiding overeating will get you a six-pack of your own.
Wipe-Away
The wipe-away exercise tones the abs, obliques and hips contributing to a leaner, slimmer waist and stomach. It may help to imagine your lower body as a window wiper when doing this exercise. The starting position is done lying on your back with your arms on the floor at your sides and your legs lifted straight toward the ceiling. From there, squeeze your legs together and pull your abs in like you are trying to zip up a tight pair of pants. Then, lower your legs to the right but stop when your legs are halfway to the floor. Keep both shoulders, arms and head on the floor. The hips and lower back can come off the floor on the opposite side of the body that you are lowering your legs toward. Return the legs to center and then lower them to the left.
Bent Knee Abdominal Hip Raises
Bent knee abdominal hip raises are a simple lower abdominal exercise for six-pack abs. The upper body performs a mini crunch too so the rectus abdominis is worked by spinal flexion from both directions. You begin lying on your back with your arms at your sides with the palms facing down. The knees are lifted and the hips brought toward the chest to flex the spine. The head and shoulders raise off the floor to move closer to your hips to flex the spine as well. The movement of your upper and lower body is performed simultaneously and smoothly. Do not rely on momentum to lift your hips from the ground. Lower your body to complete a bent knee abdominal hip raise.
Plank Swipe
The plank swipe exercise strengthens the front and sides of the abs, plus the hips and glutes. All the ab muscles hold the body parallel to the floor and in place while the legs are lifted. The muscles of the glutes and thighs work to move the legs. Begin with your elbows and forearms on the floor at shoulder-width distance apart. Step your feet back to place your toes on the ground and position your hips at the same height as your shoulders. Position your neck in line with your spine as well. Then, raise your right foot toward the ceiling until it is as high as your hips. The abs are working as long as your back is flat. They will relax if you arch your back, so maintain a completely straight torso. Lower the right leg and raise the left.
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