Sculpt rock-hard abs with the best six pack exercises

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Want rippling abs? We get you. Creating a six pack is all about finding the best ab exercises and combining them with a healthy diet. Ready to get started? Here are some of the best six-pack exercises.

Ab Wheel Rollout

Kneel on the floor with your knees directly under your hips and your hands directly under your shoulders, holding the handles of an ab wheel. Slowly roll the ab wheel out by pushing your hips forward, keeping your back flat and extending your arms in front of you. When you can’t roll any further without the risk of falling, push your palms downwards, while squeezing your abs and pushing your hips back to the start position.

The Pendulum

Lie flat on your back on the floor, and raise your legs straight up in the air so you have a 90 degree angle at the hips. Keeping your legs straight, lower them to the right so that they almost touch the floor. Return your legs to the upright position, then lower them to the left. Do an equal amount on both sides.

Hanging Knee Raises

Hanging Knee Raises
source: community.tribesports.com

Grasp the chin-up bar using an over-hand grip, and allow your body to hang straight down with your feet together. Curl your knees towards your chest, keeping your legs together. Pause for a few seconds while engaging your abs. Lower your legs to straighten them and return to starting position.

Exercise Ball Pull-in

Start in the plank position, with your shoulders over straight arms, directly over your wrists, and the exercise ball under your shins. Use your ab muscles to bring your knees to your chest, rolling the ball towards you so that it ends up under the tops of your feet. Pause for a couple of seconds, and slowly roll the ball back to the start position.

If you really want to see a difference in your workout, consider the supplement stacks available to you. To bulk up, invest in a stack with mass gainer, protein and multi vitamins, or check out weight loss stacks to help lose a few kilos. For a quick hit of protein, check out protein bars such as Quest Nutrition Quest Bars or protein powder supplements such as Optimum Nutrition Gold Standard Whey.

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