Instead, we've put together a full slate of top-level choices in no particular order, along with some explanation about what make each one great and the research backing them up, when available. When building this list, we considered bodyweight and loaded exercises, EMG studies, anti-rotation movements, and much more so that no ab exercise was left behind. That said, it's time to meet the crème de la crème of the core!
The Torso Track comes out as number 5 for effective ab exercises, but this is one of my least favorite exercises because it can cause lower-back pain, particularly if you roll out too far. In fact, in the ACE study, researchers found that a significant number of subjects reported lower-back pain, so you may want to skip the expense, and discomfort, of this one and choose other exercises that can target the abs with equal effectiveness.

"Most guys neglect their obliques in favor of their six-pack muscles, and that's a mistake," says Jack. "Your obliques not only support your spine, but they also help your abs work together with the muscles of your hips and lower back to explosively rotate your torso." That means you'll be able to lift heavier loads on every exercise, while adding a ton of rotational power to your tee shot and Hail Mary pass at the same time.

Why it made the list: Decline-bench crunches amp up the challenge by increasing the range of motion over standard crunches, and you can dial up (or down) the degree of difficulty by adjusting the angle of the bench. Adding a medicine ball or weight plate against your chest adds a further level of customizable resistance. This also allows you to manipulate where you want to fail: low, medium, or high reps.
I am simply saying that you do not need to be afraid to include healthy fats in your diet. With all of the so called "low fat diet" gurus out there and the huge amount of negative press about fats, it is easy to mistakenly believe that eliminating fats from your diet is good. But it is actually a dietary disaster, especially if you want a head turning physique.
Do it: Lay face up on the floor with arms straight above your shoulders. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position, and then repeat on the opposite side. Do 14 alternating reps to complete one set.

Refresh your abs workout with these 25 core exercises. They'll challenge your abs from all angles, making you stronger in everything you do and giving you a body you'll be proud to show off shirtless. And for a complete fitness program that will not only build your abs muscles, but also melt the fat that covers them, try Anarchy Abs from Men's Health. You’ll get five 30-minute calorie-torching workouts that employ a unique blend of metabolic training, traditional strength training, and gymnastics fundamentals to strip away fat from head to toe.


To do it: Start with feet in a wide stance, knees bent, arms up on guard. Keeping your lower body still, quickly lean your upper body to the right, then come back through the center and lean to the left. Repeat lean back to the right. Next, lower your upper body, from the right around to the left side, making a half circle with your torso. Return to start position. That’s one rep. (Tip: it helps to keep a steady rhythm with this move, think—or say aloud—1, 2, 3, weave to help you keep your tempo). Repeat 10 times total, alternating starting on the right and left sides. 

When it comes to building a six-pack, many guys don’t think to work any muscles outside of their core. But, to uncover your abs, you need to train your whole body, especially your legs. “Some of the largest and most metabolically consuming muscles in our body are in our hips and legs,” Cary says. “Work your lower body by doing squats, lunges, and dead lifts.” If you can work to engage your core during all of these exercises, even better.
So why so much chest, back, and arms work? Ironically, showcasing your newfound six-pack won't be just about the abs. By building up your entire upper body, you’ll create more shape that will help define the midsection. Your volume of muscle building will also increase your metabolic rate, helping you burn more calories in the process. Remember, it’s all connected. You'll thrash your abs three days a week along with some interval cardio activity for 30 minutes, and bang out some other muscle groups or hit a second helping of arms with whatever time you have left. Your other three days per week will be dedicated to chest, back, and arms exercises, so that your upper-body mass grows—increasing the V-angle and minimizing the chance of having a belly.
Hi? I’m just 15 and my height is about 5’4 and a Filipino. I’m trying to do ab workouts about 3 months ago and trying to do it everyday, and I’m not undergoing on a diet(because I can’t HAHAHAHA) But I’m trying to lessen my foods, and every time I finished eating I’m doing an workouts, my weight from 61 kg 3 months ago became 53 kg, but I still have belly fats. So can someone help me remove my fats without going on a diet 😀
Strength training is an essential part of most fitness routines, but if you want a six pack, building more muscle can help. Strength training with weight lifting not only helps build muscle, boost metabolism and increase muscle definition, but it is a great way to burn lots of calories in a short time. Strengthening the muscles, tendons, and ligaments also helps reduce strain on the joints which ultimately can help prevent many sports injuries.
Once you've reduced the layer of body fat to the point where you can find your six pack, performing specific ab and core strengthening exercises will make them much more visible. Once you understand how to safely exercise your abs, you'll find core exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, and you perform multi-joint movements.

There are thousands of trainers and infomercials hawking quick, effortless programs that are guaranteed to give users abs in mere minutes a day — as long as they buy an expensive piece of equipment or DVD set, of course. For some people with impeccable genetics or bulletproof diets, that might just be enough to make their core ripple with muscle. But most bodies just aren’t built that way.


Alcohol also hurts you in two other areas: “It is a diuretic, which dehydrates you and reduces energy levels,” he says. “It also can decrease testosterone in our bodies which is critical for creating muscle.” Next time you’re planning guys’ night, stick to one or two light beers or a hard liquor with a diet soda mixer. After that, opt for club soda with a lime—nobody but the bartender will know.

If the basic plank is too easy, after 60 seconds, add a few arm and leg lifts to the next 60 seconds. Every 15 seconds, alternate lifting one arm out in front of you while maintaining your posture for 10 seconds and repeating on the other side, and then switch to the legs. Lift the toes 5-10 inches off the floor and hold it for 15 seconds, and repeat with the other leg.


Strength training is an essential part of most fitness routines, but if you want a six pack, building more muscle can help. Strength training with weight lifting not only helps build muscle, boost metabolism and increase muscle definition, but it is a great way to burn lots of calories in a short time. Strengthening the muscles, tendons, and ligaments also helps reduce strain on the joints which ultimately can help prevent many sports injuries.

Bicycle: This exercise works your obliques as well as your rectus abdominis. Lie on your back, hips and knees bent at 90-degrees, chest curled over ribs, hands behind your head. Extend the left leg out while bringing the right knee in towards the chest and rotating the left shoulder toward the right knee. Keep the arm from crossing the face. Rotate from the trunk through the center to the other side without dropping your chest. Move in slow, controlled movements without shifting your hips.
Eat carbs. "There's this notion that carbs are bad and that you need crazy amounts of protein to be lean and fit," says Alcantara, who disagrees, and eats just as much carbs as protein, although the ideal ratio varies based on your goals. "Whatever you eat to get the results you want has to be sustainable, otherwise you're going to end up right back where you started with the same habits that got you there."

ripped 6 pack abs

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