The best abs workout for a six pack

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Published: November 25, 2023

Having a toned abdomen is the ultimate fitness goal for so many people. What makes this goal a challenging one is the sheer fact that the abdomen is one of the most problematic areas in the human body. To get six packs, you would have to spend hours at the gym doing the best abs workout routine you can think of and then go home and spend some more time preparing nutritious meals all day, every day. However, just because having a six-pack is difficult, it’s far from being unattainable. Whether you decide to do your abs workout at home or find a fitness instructor Dubai offers to assist you, there are some exercises you’ll want to focus on. As experts in all things fitness and health-related, we have no problem sharing the exercises we would do if we were you.

The Benefits of Regular Abs Workout

With a ripped core, you’ll get much more than just a leaner and more attractive figure. Your overall quality of life will significantly improve, even if you never reach the point of having a six-pack. What some of our best personal trainers in Dubai advise is that you mix advanced exercises with those that rely on your body weight only. You are supposed to push your body, but you are not supposed to break it. However, regular abs workouts offer a multitude of health benefits:
  • Core Strength: Abs workouts primarily target the muscles in your core, including the rectus abdominis, obliques, and transverse abdominis. Strengthening these muscles enhances overall core stability.
  • Improved Posture: A strong core contributes significantly to good posture. Developing the muscles in your abdominal region helps maintain proper alignment of the spine, reducing the risk of developing postural issues.
  • Reduced Risk of Back Pain: Strengthening the core muscles can alleviate stress on the lower back. This, in turn, can help prevent or alleviate back pain.
  • Enhanced Athletic Performance: A strong core is essential for various physical activities and sports. Improved core strength translates to better balance, stability, and coordination.
  • Metabolic Benefits: Engaging in regular exercise, including abs workouts, contributes to an increased metabolism. This can support weight management and the maintenance of a healthy body composition.
  • Increased Energy Levels: Regular physical activity, including targeted abs workouts, has been linked to increased energy levels and reduced feelings of fatigue. Exercise promotes the efficient flow of oxygen and nutrients throughout the body.
A man doing crunches
There are numerous benefits of a regular abs workout.

Effective Exercises

Discovering the right exercises for your fitness journey is paramount, as it lays the foundation for achieving your health and wellness goals effectively. The importance of tailoring your workouts to your individual needs cannot be overstated, as each body is unique and responds differently to various exercises. Adopting a diverse range of exercises not only prevents monotony but also ensures that different muscle groups are consistently challenged. Targeting specific areas, such as the core, with a mix of exercises – from bodyweight home workout routines to more advanced techniques – helps avoid plateaus, minimizes the risk of overuse injuries, and maximizes overall benefits. Here are some of the classic exercises to try no matter your fitness level!

Crunches

In the era where every other person is a fitness enthusiast, talking about crunches being one of the best exercises for a ripped core seems a bit ludicrous. But there’s a good reason why crunches gained such popularity in the first place. Feel free to ask any football, fitness, or karate trainers in Dubai and they will tell you the same thing – this exercise gives great results and it requires virtually no space or equipment. All you need is some will and a place to lie down. There are many variations of crunches, and they all target different parts of your abdomen:
  • Bicycle crunches
  • Oblique crunches
  • Reversed crunches
  • Double crunch
Our suggestion? There’s no such thing as too many crunches! Do 15-20 reps per round, and do at least three rounds. Rest for one to two minutes between rounds and watch your body go through a significant change over time. The most important thing is to ensure you’re exercising with a proper form.
A woman doing crunches
Crunches are effective and simple to perform!

Begin by lying on your back on a mat, with your knees bent and your feet flat on the ground. Keep feet hip-width apart and gently place hands behind your head, avoiding interlocking fingers. Ensure your head and neck align with your spine, maintaining a neutral position. Engage your core by drawing your navel toward your spine. Lift your head, neck, and shoulder blades off the ground, bringing your ribcage toward your pelvis. Exhale during the upward movement and inhale as you lower back down.

Medicine ball slam

The motion behind this ab exercise is something we are all familiar with. As long as you threw a regular ball as a kid, you are good to go. Of course, a medicine ball differs greatly from a regular ball, and it’s just perfect for upper and lower ab workouts. Extend your arms over your head, and slam the ball with your knees slightly bent. When throwing the ball, use your core muscles and bend forward at the waist as you catch the ball. What’s so great about this exercise is that it will give you more than just a ripped core – it will work on providing you with powerful shoulders. Exercises that are simple and that give great results can help you discipline yourself to exercise daily. What could be better than having a great body without paying for an extravagant gym membership or buying all that expensive sports equipment? But make no mistake – these abs exercises will put you through a world of pain precisely because they are so effective.

The Dragon Flag

If we were to choose one exercise we think is perfect for the entire abdomen area, this could very likely be it! The Dragon Flag is a very demanding exercise that can also be a part of your abs workout at home, provided that you own a flat bench. Since this might be the first time you hear about this exercise, let us elaborate on the technique behind it. Start by lying on a flat bench with your hands holding the part of the bench behind your head. Bring your knees up to your chest. Then kick towards the ceiling, raising your body and leaving only your shoulders on the bench. As you slowly move down, keep your body straight. We can promise you that you will feel the burn in both your abs and your back. Although, you really have to be careful with this one. Precisely because it is a bit more challenging, the Dragon Flag can lead to some exercise-related injuries, especially the ones pertaining to your back.
A man doing an abs workout
The Dragon Fly is one of the best exercises to sculpt your abs.

Jackknife Sit-ups

This variation of a regular sit-up is great if you want a slightly bigger challenge. However, the jackknife sit-ups are still regarded as an exercise suitable for the upper, medium, and lower ab workouts for beginners. The technique is somewhat the same as doing a regular sit-up. With the difference that here, you should lift your legs as well as the torso. Your legs should be extended at an approximately 35-45 degree angle and your arms should be extended parallel to your legs. In case you want a bigger challenge, you can always do this exercise while holding a medicine ball.

Tips for Success

Success in sculpting strong and defined abs involves more than just proper form during exercises. Avoid the common pitfall of over-training, as excessively targeting the abdominal muscles can lead to fatigue and potential injury. Instead, focus on quality workouts, ensuring that each repetition is deliberate and controlled. It’s not necessary to train your abs every day; allow your muscles time to recover by incorporating abdominal workouts 2 to 3 times a week. Adequate rest is paramount in building strength and promoting muscle recovery. Remember that abs are made in the kitchen as well, so pair your workout routine with a balanced and nutritious diet to maximize results. Additionally, consider incorporating full-body workouts into your routine, as these engage multiple muscle groups and contribute to overall core strength. Furthermore, consistency in your abdominal training routine, coupled with a balanced diet, creates a sustainable foundation for success. Aim for a workout routine that aligns with your lifestyle and allows for regularity without burnout. It’s not about intense, sporadic efforts but rather the steady, persistent commitment to your fitness goals.

The Importance of Nutrition

Achieving well-defined abs extends beyond the realm of exercise; it heavily relies on proper nutrition. Your dietary choices play a pivotal role in revealing the abdominal muscles you’ve worked hard to strengthen. To reduce body fat and showcase your abs, prioritize a balanced diet rich in lean proteins, whole grains, fruits, and vegetables. Adequate protein intake supports muscle growth and repair, contributing to a more sculpted appearance.
A bowl of oatmeal
Proper nutrition is crucial.
Pay attention to portion control and be mindful of your calorie intake, aiming for a slight calorie deficit to encourage fat loss. Hydration is equally essential, as it aids in digestion and overall metabolic function. Steering clear of excessive processed foods, sugary drinks, and unhealthy fats helps in maintaining a healthy body composition. Additionally, weight loss meal plans Dubai nutritionists recommend are your biggest ally in revealing your abdominal muscles.

Get Toned Abs with the Right Abs Workout

Achieving sculpted abs involves a holistic approach that combines targeted exercises with mindful nutrition. While a dedicated abs workout plays a crucial role, it’s equally essential to maintain a balanced diet that supports fat loss and muscle definition. Remember, consistency is the key to success; gradual progress through regular exercise and smart dietary choices will yield sustainable results over time. Stay committed to your fitness journey, embrace the process, and be patient with the transformation. If you find yourself needing guidance or a personalized plan, consider consulting with a personal trainer for muscle gain.

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