The Only 6 Exercises You Need to Get a Six-Pack

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Published: April 28, 2024

Achieving a sculpted abdomen is a common fitness goal for many, yet it often feels just out of reach. To help you cut through the noise and focus on what really works, we’ve compiled a guide on the exercises you need to get a six-pack. These are trusted techniques recommended by some of the best personal trainers in Dubai, ensuring you’re learning from the best.

How to Achieve Six-Pack Abs

Want those chiseled six-pack abs? It’s more than just gym time; it’s a lifestyle shift. Forget the myth that exercise alone will get you there. Your diet plays a major role in shedding body fat to showcase those muscles.

Consistency is your best friend. No half-hearted efforts here. You need a solid workout routine that pushes you forward every time. Think progression and intensity tweaks. Combine your workouts with smart eating choices, and you’re on your way to that six-pack.

a person with toned abdominal muscles
A healthy diet is a must if you want to get abs.

Core Exercises for Six-Pack Abs

Looking to sculpt those six-pack abs? These core-crushing exercises are designed to target and strengthen your abdominal muscles, helping you achieve your goal of a rock-solid core.

Hardstyle Plank

One foundational exercise is the Hardstyle Plank. This exercise amplifies the traditional plank’s benefits by increasing tension across the entire body. You don’t need any equipment to perform it. Simply start in a forearm plank position, but instead of relaxing, squeeze every muscle as if you were about to be punched in the stomach. This full-body tension drives your core muscles to work harder and become stronger.

The key to mastering this exercise lies in breathing control. Focus on taking deep, diaphragmatic breaths to maintain core engagement while in the plank position. This technique helps in building endurance and in improving your overall stability and core strength.

Dead Bug

Another excellent exercise for core development is the Dead Bug. This move involves lying on your back with your hands extended above you and legs raised and bent at 90 degrees. The challenge here is to slowly lower opposite arm and leg to just above the floor, then return to the starting position and repeat with the other arm and leg. This alternating motion requires balance and control, which engages your deep core muscles effectively.

Keeping your lower back pressed against the floor throughout the exercise is crucial. This position helps in engaging the correct muscles while preventing strain on your spine. Regular practice of the Dead Bug can lead to significant improvements in core stability and muscle tone, which are essential for achieving a six-pack.

dumbbells on a white surface
The exercises you need to get a six-pack require minimal equipment.

Hollow Extension-To-Cannonball

The Hollow extension-to-cannonball is a dynamic exercise that works wonders for your core, particularly targeting your lower abs, which can be tough to shape. Ideal for lower ab workouts, this exercise starts in a hollow hold position: lying on your back, arms extended behind your head, and legs straightened, you lift your shoulders and legs off the ground, forming a shallow curve with your body. The key is to engage your abs to maintain this form without straining your back. Then, you transition into a cannonball shape by tucking your knees into your chest and wrapping your arms around them. This move helps to compress the abs and gives you a moment to recover before extending back into the hollow position. It’s a challenging cycle that enhances control and stamina in your core muscles.

Dumbbell Side Bend

For those looking to sharpen their oblique muscles, the Dumbbell side bend is an excellent choice. You need a medium-weight dumbbell for this exercise. Stand with your feet shoulder-width apart, holding the dumbbell in one hand. Keeping your back straight and your gaze forward, bend at the waist to the side holding the dumbbell. Return to the starting position and repeat for several reps before switching sides.

  • Equipment needed: One medium-weight dumbbell.
  • Execution: Perform side bends, keeping the core tight throughout the movement.
  • Trainer tip: Start with a weight you can handle without compromising form to prevent injury.

Barbell Back Squat

The Barbell back squat isn’t just for leg day, it’s also one of the top fat burning workouts for men that targets the core indirectly. By positioning a barbell across your shoulders and performing a squat, you engage your abdominal muscles to stabilize your body throughout the exercise. This not only builds leg and back strength but also intensifies core engagement, especially as you maintain a tight core to protect your lower back.

  • Equipment needed: Barbell.
  • Execution: Keep your chest up and back straight as you squat down, ensuring your knees don’t go past your toes.
  • Trainer tip: Focus on depth and form before adding more weight to increase efficiency.

Bird Dog

The Bird dog exercise is superb for enhancing balance and core strength. From a tabletop position, extend one arm forward while stretching the opposite leg back. Hold this position for a few seconds before switching to the other arm and leg. This exercise strengthens the core and improves posture and lowers the risk of back pain.

  • Equipment needed: None.
  • Execution: Maintain a flat back and keep movements smooth and controlled.
  • Trainer tip: Ensure your body is in a straight line from your extended hand to your extended foot to maximize core engagement.
a person with a six pack
Many of the ab exercises also improve posture.

These 6 Exercises You Need to Get a Six-Pack Will Give You the Desired Result

Integrating these exercises into your fitness routine will significantly advance your goal of achieving a six-pack. Remember, the key to visible results lies in consistency and dedication to both your exercise and dietary habits. To truly see benefits, you need to commit to these exercises you need to get a six-pack and complement them with a balanced diet and sufficient hydration. Stay patient and persistent, and you’ll gradually see your efforts pay off with a stronger, more defined core.

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