6 Ways To Get Your 6 packs !

If you think you need to use a fancy machine to target those inner belly muscles, think again. We're going to demonstrate six easy-to-follow ab exercises for beginners, which don’t require any equipment.




1. Bird-Dog Crunch :

Targets: Abs, hamstrings, glutes and shoulders.

Stronger abs don’t develop overnight — you’ll have to first learn how to activate your core. For this essential True Beginner exercise, start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back (a). Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Return to starting position (b). Repeat on the other side (c). Do five reps on each side.

2. Standing Bicycle Crunches :

Targets: Obliques, rotational muscles

Do traditional crunches cause discomfort? We suggests this True Beginner variation instead. Stand with your feet hip-width apart, hands placed behind your head. With a tight core, straight back and relaxed shoulders lift your right leg and simultaneously raise your right knee and lower your left elbow towards each other. (a). Return to the starting position. (b). Repeat on the opposite side. Do five reps on each side.



3. Seated Leg Lifts :

Targets: Abs, hamstrings

Don’t be fooled by this basic-looking leg lift: Beginners to even more advanced folks will start feeling the burn after a few reps. Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of your glutes. Take a deep breath and lift one leg six inches off the ground (a). Hold for five seconds, and then put it down. Repeat with the other leg (b). Continue alternating for one-minute straight, then take a 20 second break. Repeat for five rounds.

4. Sit-Ups : 

Targets: Abs, possibly hip flexors depending on range of motion

If performed incorrectly, sit-ups can cause more pain than they’re worth. To start, sit on the floor with your knees bent, heels touching the floor, hands on either side of your head, shoulders dropped and relaxed to avoid tension in the neck. Keeping your feet on the ground, lay back until your back is flat on the floor, or as far as you’re able (a). Rise back up (b). Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.

5. Modified Bicycle Crunch :

Targets: Obliques, rotational muscles

Start in the same neutral position as the sit-up, sitting with knees bent, heels flat on the floor, hands on either side of your head. (a). Bring the right knee and left elbow towards one another, with a simple and gentle twist. (b). Return to the start position. (c). Complete the movement with the left knee and right elbow. Continue for one-minute straight, then take a 20 second break. Repeat for five rounds. 

6. Spider Plank Crunch :

Targets: Lower abs, glutes

Still have fuel left in the tank?  Start in a push-up position, hands on the ground directly underneath your shoulders, legs extended backwards with your toes on the ground, so your body is in a straight line. Lift your right leg and bring your knee towards the outside of your right elbow (a). Return to plank position (b). Repeat the movement with the other leg. Do five reps with each leg.