HomeExercises & Gym10 Effective Exercises for 6 Packs | How can I get 6...

10 Effective Exercises for 6 Packs | How can I get 6 packs fast

The 6 packs are ab muscle groups composed of rectus abdominis muscles. It is located on the front of the abdomen and is often referred to as the stomach muscles. The rectus abdominis muscles are responsible for flexing your spine when you bend over and straightening your spine when you stand up. They also help to compress your abdomen when you breathe in deeply, which can create a tight feeling in your core.

6 packs are not just for men. They are also for women who are trying to lose weight. However, 6 packs exercises are not just about 6 packs ab. It is about getting healthy and fit by having a strong core.

6 packs exercises will help you to have a strong core which will, in turn, protect your back. Stronger muscles can also result in better balance, improve your sports performance, and reduce the risk of injury.

People who want to lose weight should avoid the six-pack exercise as it will eventually make you gain weight. The goal of this exercise is to strengthen those muscles and achieve a six-pack. However, those who want to lose weight should avoid this type of workout as it will only make you gain more weight in the long run. Following are the 6 packs exercises, that helped to build 6 pack abs muscles.

  • Hardstyle Plank
  • Dead Bug
  • Hollow Extension-to-Cannonball
  • Dumbbell Side Bend
  • Barbell Back Squat
  • Bird Dog
  • Unilateral Powerhouse
  • Cardio Blast
  • Anti-flexion Workout
  • Bicycle Crunch

Hardstyle Plank

Hardstyle Plank

If you want to build a 6 packs, then this kind of hardstyle plank is perfect for you. The hardstyle plank is a static exercise that will help you develop your core muscles, strengthen your back and improve your posture.

First, try to maintain this position for as long as possible – you can do it by propping one hand under your chest. Pull in your abs to avoid arching the back. Secondly, try to do the following 6 packs exercises every day for several minutes. You can start with 2 minutes then build up to higher numbers of time spent on it. Start by holding this position for 20 seconds at first, alternating legs every 15 seconds until you have progressed up to 60 seconds per side.

Dead Bug

Dead Bug

The dead bug is an exercise that requires the use of a stability ball. The dead bug exercise is designed to work the muscles in the lower abs, spine, and hips. It also works the obliques or side muscles. The goal of this exercise is to strengthen your core and to get used to holding your lower back in an extended position.

The dead bug is a type of exercise that’s done on the ground by rolling over while extending your arms and legs to resemble a dead bug.

To do this exercise, stand with feet shoulder-width apart, hands on the hips. Exhale and bend your right knee, lowering your upper body towards the ground. Tuck in your pelvis and round out your spine (like an egg turned on its side) as you lower yourself down. Keep arms straight and perpendicular to the ground. Touch the right hand onto the ground by bending at the elbow, then switch sides to repeat with another side.

Hollow Extension-to-Cannonball

Hollow Extension-to-Cannonball

While this exercise is a variation of the hollow extension, it differs in that you are performing a cannonball at the end of the movement. The exercise starts by lying down on your back and then maintaining a hollow position throughout the movement.

This is followed by raising one arm and straightening it behind you while simultaneously lifting your shoulder blades off the ground. Then, bend your legs and raise them towards the ceiling with toes pointed towards each other. Finally, extend both arms to touch hands together above your head while simultaneously extending one leg out in front of you and landing on toes. After touching hands together, lower your leg back down to starting position and repeat with the opposite arm and leg before lowering your body back to the ground.

Dumbbell Side Bend

Dumbbell Side Bend

Dumbbell side bend is a great exercise for your core and obliques. It will improve your balance and stability, as well as strengthen the muscles on the side of your upper torso.

To start this exercise, you need to stand upright with feet shoulder-width apart and arms hanging at your sides. Then you bend to one side, keeping both feet on the ground. After that, you return to starting position by bending to another side. The dumbbell side bend is a great exercise for building a 6 packs because it strengthens the muscles that are often neglected in traditional abdominal workouts – obliques.

Barbell Back Squat

Barbell Back Squat

The Barbell back squat is a variation of the traditional back squat exercise. The person doing the exercise stands in a position that allows them to grasp a barbell just outside of shoulder width. The feet should be about hip wide apart and turned out at about 45 degrees.

The barbell is then grasped at the height where the arms are parallel to the ground, as opposed to higher or lower. After this point, all techniques are as they would be with a traditional back squat. In order to do this exercise to effectively work your legs and butt, you will need to push your hips backward from being in a standing position into a crouch position with a barbell still rested on your shoulders. As you bend forward into that crouch position, make sure that your knees stay over your toes and shins.

Bird Dog

Bird Dog

Bird dog is a popular full-body exercise. It consists of alternating lifting opposite arms and opposite legs for the duration of the exercise. This exercise targets your core, your shoulders, back, and hamstrings.

You can also use this exercise to practice your balance. The bird dog starts with you down on all fours with palms flat on the ground and fingers pointing forward. Make sure to engage your core throughout this entire exercise so that there is no slouching or sagging in the lower back area. Once you have established this position extend one leg out behind you so that it is straight and toes are pointed towards the sky. The bird dog is a physical exercise, typically done for between 10 and 50 reps, in which the person lies on their back and bends their knees so that they are in a push-up position.

Unilateral Powerhouse

Unilateral Powerhouse

The unilateral powerhouse is a type of exercise that is performed by doing one set of an exercise on one leg before repeating the same set on the other leg. The unilateral powerhouse is a great way to work your stabilizer muscles and balance. These 6 packs exercises are great at building core strength, improving balance, and reducing injury risk.

While unilateral exercises are often overlooked, they are important to building a strong, healthy body. You should feel your back and neck muscles contract as you lift your head and shoulders off the floor. Hold for a few seconds and then return to the starting position. Perform 10 repetitions of the exercise 3 times a day, completing one set per session, with at least 60 seconds of rest between sets. The exercise is done when you don’t feel any muscle contraction or pain in your back during it.

Cardio Blast

Cardio Blast

Cardio Blast is 6 packs workout that is short and tough. It will take you less than 20 minutes to complete. The cardio blast workout is not as popular as the ab workouts, but it has its advantages. It’s a great way to get an intense workout done quickly and without taxing your muscles long-term.

To do this exercise Stand up straight with your feet shoulder-width apart and knees slightly bent. Place both hands on the hips, palms facing down. Lift one leg off the ground at a time and step back with that foot, then put it back on the ground to start again with the opposite foot.

Anti-Flexion Workout

Anti-Flexion Workout

An Anti-Flexion workout is an act of bending or curving the spine forward. With anti-flexion exercises, you will be doing the opposite of flexion.

Kneeling with your forearms on the floor, place your palms facing up and bring your torso over your hands. Slowly lean backward until you feel a stretch in your back. You should feel this stretch around the lower part of your ribcage. Hold for 20 seconds and repeat for 3 sets. Also, try crunches by lying flat on your back with your feet raised at 90 degrees, knees bent at 90 degrees, and arms at 45 degrees for support, or holding them behind you if you want to make it more difficult. Lift up to an upright position by tightening abs and bringing shoulders off ground as much as possible.

Bicycle Crunch

Bicycle Crunch

Bicycle Crunch is a great exercise to work your abs and core. It’s a more advanced version of bicycle exercises and it’s a great way to make your abdominal muscles stronger.
Sit on the floor with your feet on the floor. Flex both feet, point them towards each other, and keep them together.

Put your hands behind you with palms flat on the floor, fingers pointing towards each other. Put your elbows at a 90-degree angle from your waist and slowly lift yourself off the ground by lifting both legs off of the ground until they are parallel to the ground, then alternate lifting one leg up for six counts before switching to the other leg for six counts so that you are pedaling with one leg at a time.

Most Popular