Free Six-pack Abs: Muscle Exercises

Bodybuilder Arnold Schwarzenegger once said that he used "muscles as a conversation piece, like someone walking a cheetah down 42nd Street." While big arms may not be for everyone, six-pack abs can be an effective ice-breaker for men and women alike. Although attaining a six-pack can be difficult, there are many free exercises you can do to improve the appearance of your abs. Consult a doctor before beginning any exercise program.

Oblique Roll with Stability Ball

The oblique roll is an exercise that Women's Health Magazine suggests can help you attain a six-pack in weeks. This exercise can both help increase muscle definition in your abdominals and lower your body fat percentage because it burns a lot of calories, as your shoulders, glutes, back and chest are also worked. To perform the oblique roll, assume a push-up position, with your hands on the floor and your lower legs on a stability ball. Keep your feet on the ball and tighten your abs to roll the ball up toward your right shoulder. Return the ball to its original position and repeat, alternating sides.

The Bridge

MayoClinic.com explains that the bridge can be an effective way to train your abdominals because it works a number of muscles at once. To perform this exercise, lie on your back and bend your knees. Stiffen your abdominal muscles as you lift your hips off the floor until they are in alignment with your knees and shoulders. Hold this position for three seconds; return to the original position and repeat.

Chin-up

The chin-up is an effective exercise for helping you attain a six-pack because it produces a higher level of muscle activity in your abdominals than nearly any other exercise, according to an experiment that strength and conditioning specialist Bret Contreras performed. Unlike some other abdominal exercises, chin-ups also train large muscle groups, such as your back and arms, to become effective for fat loss. Losing fat can help reveal your six-pack.

Bicycle Crunches

The bicycle maneuver produces a higher level of muscle activity in your abdominals than any other exercise, according to an American Council on Exercise study. In addition, the council found this exercise also aided in training the oblique muscles as well; these outer abdominals can form a "frame" for your six-pack. To perform the bicycle maneuver, lie on your back as if performing crunches. Keep your feet off the ground and when you crunch up, touch one of your elbows to the opposite knee, alternating sides with each repetition.