Six pack abs are a hallmark of a toned abdomen. The muscles responsible for that rippled six pack appearance are the rectus muscles. Working these muscles will tone and define them, but always combine strength training with cardio to burn any excess fat. When the fat is gone, you will be able to clearly see your six pack.
Crunches
Use a variety of crunches to work every area of your abdominal muscles. The basic crunch is done by lying on your back and raising your head and shoulders off the ground, contracting your ab muscles as you lift. To challenge yourself, cross your arms in front of you instead of keeping them beside your ears. You can do crunches on a stability ball, too. A reverse crunch works the lower abs. Begin in the basic crunch position and raise your legs in the air. Lift your buttocks off the ground, keeping your back on the floor. Repeat as desired.
The bicycle crunch combines two movements. In the basic crunch position, raise your legs so your thighs are at a 90 degree angle to the floor. Place your hands on either side of your head, and move your legs back and forth as though you are pedaling in the air. Simultaneously lift your head and shoulders off the ground. Twist your body slightly so your right elbow comes close to touching your left knee. Alternate sides with each movement of your legs.
Captain's Chair
The American Council on Exercise rated the captain's chair as one of the most effective pieces of gym equipment for developing your abdominals. Use the captain's chair by positioning yourself between the bars. Put your forearms on the bars and grab the handles with your hands. Pull your legs up so your thighs are parallel to the floor. Using your abdominal muscles, pull your knees up towards the ceiling. Keep your muscles tight as you raise and lower your knees.
Static Holds
Static hold moves are also called planks. These moves define your abdomen and strengthen your back. Begin with the face-down plank. Lay flat on your stomach with your elbows and forearms on the ground. Raise your body in the air, supporting your weight with your forearms and toes. Keep your body completely flat. Hold the pose for as long as possible. You should also perform the side hold or plank. Done in a similar manner, begin by lying on your side, fully extended. Support your body with your elbow and forearm. Lift your body off the ground, keeping straight and still. Repeat on the opposite side.
Leg Hold
Using your abdominal muscles to hold both legs off the floor while in a laying position takes practice. Lie on your back with your arms by your sides. Lift both legs until your feet are pointing towards the ceiling, keeping your knees as straight as possible. Gently lower your legs towards the floor but do not let them touch. Hold your legs still for a count of three to five seconds. Raise your legs back up and repeat. As you get stronger, you will be able to lower closer to the ground. Keep your lower back flat on the floor.
Squats
Squats help build your legs muscles, but they also strengthen your back. If you attempt to build your six pack without improving your back strength, you will not have adequate abdominal support. Perform a squat with a barbell positioned behind your neck and lying across both shoulders. The squat movement mimics sitting down. Keep your back straight and bend your knees so you are squatting down. Slowly raise back up. Repeat. Be sure to have a spotter with you in the event the weight gets too heavy.
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