Most people would love to have six-pack abs. This term refers to a lean mid-section where the muscles are strong and prominent. Six-pack abs can be achieved with a combination of the proper diet, weight and exercises. Strong ab muscles will not show through a layer of fat, so it's important to focus on all three of these areas. To strengthen and tone your mid-section, it is recommended that you spend a minimum of 15 minutes, three times a week, doing any combination of these exercises.
Upright Rows
Sit on the ground with your knees and feet slightly elevated off the ground. Clasp your hands together and make big rowing motions from side to side, like you are rowing a boat without your feet touching the ground. Repeat for three sets of 10 to 12 reps each.
Planks
Planks are done on your toes and forearms. Lift your body and support all weight with your toes and forearms. Keep a straight line from your toes to your head and hold this position as long as possible.
Side Plank
This is a similar exercise to the standard plank, except this time you are turned on one side. Rest your body weight on one forearm and the sides of your feet. Hold this position as long as possible and then repeat on the other side.
Plank Leg Lifts
While in a plank position on your toes and forearms, slowly lift your left leg 12 inches towards the ceiling. Put that leg back down and lift your right leg. That is one rep. Do three sets of 10 to 12 reps each.
Circle Crunches
Lie on the ground with your hands behind your head, bend your knees and keep your feet flat on the ground. Slowly crunch up to your left, move to your right and then back down to the ground. You should be moving your torso in a circular motion. Alternate between clockwise and counter clockwise. Repeat for three sets of 10 to 12 reps.
Reverse Crunch
Lie on the ground with your knees bent and feet flat on the ground. Outstretch your arms to the side. With your knees and feet together, bring your knees towards your chest and back down without your feet touching the ground. Keep your back flat. Repeat for three sets of 10 to 12 reps each.
Abdominal Leg Pull-Ins
Sitting on the ground, put your feet and knees together out in front of you. Using your hands to support your weight behind you, slowly bring your knees towards your body and back out again without your feet touching the ground. Repeat for three sets of 10 to 12 reps each.
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