Getting those six packs is possible only if you exercise right, i.e., exercising all the correct set of muscles. Here are some ripped abs exercises to get a six pack and at the same time, maintain it as well. However, you should make sure that you warm up for at least 5 minutes before you proceed to the following ripped abs workout.
Side bends can be performed in the following ways:
- Stand straight and spread your legs such that the distance between them is roughly equal to your shoulder width.
- Place your left hand on your hip, and let it remain in that position.
- Now, keeping your right hand by your side along the length of your leg, slowly bring it down towards your right foot. Bend from your waist while doing so. Your entire movement should be sideways, and you should not lean forward or backwards.
- Once you reach down as far as possible, slowly reverse the movement and return to your original position. Repeat this 10 to 15 times.
- Now, repeat the same using your left hand, i.e. on your left side.
- Stand straight, and spread your legs such that the distance between them is slightly greater than your shoulder width.
- Bring both your hands sideways at your shoulder level such that they are in a line.
- Now, keep your lower body intact, and using your hands, twist your upper body to the left such that it makes a 90-degree angle with your lower body.
- Hold this position a second and then return to the starting position. Repeat this movement on your right side.
- Perform 2 sets of 20 repetitions each.
You can also make use of a long stick to support your hands and keep them parallel to the ground. This exercise is particularly useful for reducing the fat from your sides and your waist.
Leg raises can be performed in the following ways:
- Lie down on your back, and stretch your legs in front of you while keeping them together.
- Keep your hands under your buttocks with the palms facing the ground.
- Now, keeping your upper body firmly in place, lift both your legs off the ground and bring them up towards you in an arc. Your goal is to raise them up to a point, wherein your legs and your upper body almost make a 90-degree angle.
- Once you reach this position, hold it for a second before slowly lowering your legs back to the starting position.
- All this while, you must make sure that both your legs remain joined together. They should move as 'one combined limb' rather than two separate legs.
- Lie down sideways on your right side with your legs stretched in front of you.
- Rest your right elbow on the ground, and use your palm to support your head.
- Now lift your left leg off the ground and bring it up towards you in an arc.
- Once you reach the 90-degree position, hold for a second, and then lower it back to the starting position. This entire motion should happen smoothly, and your body should remain sideways throughout.
- Perform this exercise in 2 sets of 10 repetitions each. Once done, turn over to your left side and perform 2 sets with your right leg.
- Bring your torso to the starting position. Retain the tension on the abs and inhale while doing this step.
Following are the different types of crunches and abdominal exercises that help attain six pack abs:
- Side abs
- Cross crunches
- Twisting crunches
- Half crunches
- Reverse crunches
- Crunches using a medicine ball
- Lie down on the floor with your hands beside your head.
- Lift your shoulders into the crunch position, and raise your knees such that your lower legs are parallel to the floor. This will be your initial position.
- Go back to the initial position while you inhale.
- Kick forward with the left leg and bring in the knee of your right leg. At the same time, bring your left elbow close to your right knee. Exhale while you perform this step.
- Sit down with your legs extended in front of you. Place your hands sideways to support you.
- Pull your knees in the direction of your chest while keeping them together. Pull them as much as you can while breathing out.
- Return to the start position while breathing in, and repeat the movement until you have completed 2 sets of 20 repetitions each.
You should ideally perform these ripped workouts 4-5 times a week. However, one day per week should strictly be reserved as 'rest day' to allow your muscles and your body to recover. Also, the role of a healthy diet cannot be ignored when in pursuit of ripped abs. Therefore, exercise regularly and eat healthy to get those six pack abs as early as possible.
Disclaimer: Always consult a fitness expert before starting any physical fitness program in order to reduce the risk of injury.