Workout Exercises For A Six Pack

Achieving six-pack abs requires performing exercises targeting the rectus abdominis muscle on a regular basis. This muscle spans the front of your abdomen and contracts to flex your spine forward, and sometimes to control the speed of movement when you extend your spine. Perform exercises through flexion and extension ranges of motion using your body weight or external weights for resistance to produce the six-pack look.

Bicycle Maneuver

The bicycle maneuver is one of the most effective exercises for the rectus abdominis, according to a study commissioned by the American Council on Exercise in 2001. The results of the study, which was conducted by Peter Francis and colleagues at San Diego State University, indicate that the bicycle maneuver activates the rectus abdominis more than the 12 other abdominal exercises investigated. To perform the exercise, lie on your back with your knees flexed and feet elevated. Place your hands behind your head and start pumping your legs like you're pedaling a bicycle. Move your elbows in unison with your legs, touching your left elbow to your right knee and vice-versa.

Knee Lifts

The knee lifts exercise was also included in the ACE-commissioned study and ranked second, behind only the bicycle maneuver, in rectus abdominis activation. You can perform the exercise using a piece of equipment called the captain's chair or by suspending your body in the air between two parallel bars. To execute the movement, repeatedly lift your knees toward your chest and slowly lower them back down. Avoid swinging your body to help raise your knees; isolate the rectus abdominis as much as possible.

Pulldown Crunches

Pulldown crunches are performed on a pulldown weight machine, with a bar suspended from a cable that is attached to an adjustable stack of weights via a pulley system. Stand under the bar and grasp it with your hands about 6 inches apart and palms facing forward. Pull the bar downward, in front of your chest, then drop to your knees. Curl your head toward your knees, pulling the bar farther downward, then slowly raise back up and repeat. Alternate moving your head to the left and right of the cable.

V-Ups

V-ups require continual rectus abdominis muscle contractions to keep your legs and torso in a perfect letter "V"-shaped position throughout the exercise. Start on your bottom with your knees flexed and feet flat on the floor. Lean back until your torso is at a 45-degree angle to the floor and extend your arms forward, so your hands are outside your knees. Extend your left leg upward at a 45-degree angle and hold for 10 to 15 seconds, then switch legs. Next, extend both legs at the same time and hold for 10 to 15 seconds. Contract your rectus abdominis throughout each variation to keep your body balanced and your torso stable.