Best Ab Exercises 

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Squats and Deadlifts are regarded as the Best Ab Exercises for overall abdominal development for Six Pack Abs. This is due to the stress the ab muscles of the body undergo when balancing the weight of the barbell from the movement of these exercise for abs.

Even though you may not notice a burning sensation in your ab muscles when undertaking squats or deadlifts for the first time, believe me, if you do them for a good number of sets and reps (5x10) with a heavy weight you WILL feel it in the morning!

Ab Exercise Machine

Personally, I love the weighted ab machines in the gym. I believe they are one of the better ways to build lean muscle mass to the 6 pack abs due the isolation of the abdominals when completing reps of this ab exercise.

From gym to gym, most of these machines vary in appearance however most follow the same principal of moving a weight forward and backward with the use of your midsection. 

The recommendation I would have to build the abs with the use of this machine is not to go too heavy on the weight and aim for about 8-10 reps of good form. 

By this I mean isolating and keeping the tension in the abdominal region and also lower for 4 seconds and rising for 1 second.

Complete these 8-10 reps 3 or 4 times with a 45 seconds break in between sets. On top of this, do not complete these great ab exercises more than twice per week. 

Free weightlifting workouts for Abs

In a similar way to Squats & Deadlifts, all free weightlifting workout routines (barbells and dumbbells) also need balancing when undergoing these exercises.

Pilates Ab Exercises

"Pilates develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind and elevates the spirit."
Joseph Pilates

Pilates is not only effective ab exercises developing your Six Pack Abs region but it also is proven to help:

• Improve Ab strength and muscle tone

• Improve flexibility, making you walk taller and feel slimmer

• Reduce tummy size due to the tightening of the core

• Be less susceptible to injury from physical activities such as sports
• Improve your posture

• Enhance your mental and physical state due to endorphins (the feel good hormone!) released after exercise

The beauty of Pilates also is that all that all that is required is yourself, a Swiss Ball and a well padded gym mat for you to lay on. 

With this, Pilates can be carried out almost anywhere you have have a bit of space to do your Best Ab Exercises. Certainly the best at home ab exercises.

[NOTE: Be sure to have a bottle of water with you also to keep hydrated!]

Pilates Ab Exercise Instructions

Floor crunch with Swiss ball 3x10

• Lie flat on your back

• Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

• Place a Swiss Ball between your feet and hold it there.

• Now Raise the Swiss Ball slowly off the ground and bend your knees until they are perpendicular with the ground. Inhaling slowly.

• Lower the Swiss Ball to the starting position but DO NOT touch/rest the ball on the ground. Exhale Slowly.

• Remember to Keep tension in the muscle and control your breathing!

Scissors 2x10each  

• Lie flat on your back

• Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

• Raise your legs 4 inches off the ground and do not let them below this point for the duration of the exercise.

• Now Raise your left leg up slowly until it is perpendicular with the ground.

• Lower this leg while simultaneously lifting the other right leg until it is perpendicular with the ground.

• Remember to keep tension in the abdominal muscles and control your breathing!

Oblique Single Leg Stretch 2x10each

 

• Lie flat on your back

• Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

• Place your palms flat on the ground and then raise them 2 inches off the ground.

• Raise your two feet 4 inches off the ground and hold.

• Now bend the left knee up towards the body while simultaneously bending the torso to the left. Squeeze the side muscles of the abdominals and hold for 2 seconds.

• Repeat with the right knee, bending the torso to the right.

• Repeat for 10 repetitions on each side.

• Remember to keep tension in the abdominal muscles and control your breathing!

Full Body Stretch 3x20

 

• Lie flat on your back with your toes pointed outward and your arms stretched over your head.

• Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

• Raise your heels 4 inches off the ground and DO NOT rest them on the ground for the duration of the exercise.

• Now, raise both legs and arms up slowly and straight together until they touch each over the centre of your body. Inhale during.

• Slowly lower your legs and arms. Exhale during.

• Repeat this process for 20 repetitions if possible.

• Remember to keep tension in the abdominal muscles and control your breathing!

Crunch with Swiss Ball 3x15

• Lie flat, with your lower back on top of a Swiss ball and feet on the ground.

• Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

• Slightly bend and raise your body up 15 degrees. Concentrate on working the lower abdominal region.

• Lower your body 30 degrees over the ball.

• Repeat this process for 15 repetitions if possible.

• Remember to keep tension in the abdominal muscles and control your breathing!

Side Crunch with Swiss Ball 3x15

Same as above with a one exceptions:When you have bent and raised your body up 15 degrees, place your hands on your head and twist your body from side to side.

Side Oblique 3x12

• Lie sideways with a Swiss ball under your waist and your feet against a wall.

• Undertake Pilates Principles (Pelvic floor engaged, Belly-button to spine, Level Back and Shoulders back & down.)

• Lower your torso from the initial diagonal position to a position parallel to the ground.

• Now raise your torso back into the diagonal position. Concentrate on working the side of the abdominal region.

• Repeat this process for 15 repetitions each side of the body if possible.

• Remember to keep tension in the abdominal muscles and control your breathing!

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