Complete core workout of three exercises to work all of the core muscularity: abdominals and obliques.
Abdominals aren't only the most sought after muscle group for aesthetic purposes, but they are also extremely important for functionality: most big movement patterns require them to work intensively.
Here is a complete core workout to build both functional strength and aesthetic size in the abdominal muscles and obliques.
The transfer from these abdominals to almost any physical activity will be great - the exercises illustrated here are significantly more functional than the basic situps or crunches, because these exercises also develop body coordination and mobility.
3 Six Pack Abs Exercises
Jackknife abs exercise
Jackknife is a phenomenal exercise because it trains both the hip flexors and abdominals at the same time. Both sides of the body need to flex at the same time which makes it great for abdominals.
The jackknife progression in the picture is the advanced jackknife, also known as the V-up in gymnastics circles. The beginner progressions is to just do the same with bent legs - this way it doesn't require any major flexibility.
Jackknife abs exercise will build compression strength and mobility in the abs - this will come helpful in many movements like pike, L-sit or V-sit and hanging leg raises.
Oblique crunch takes care of the obliques and will build a great amount of strength and mobility.
Beginner progression is to just lie on the floor sideways and lift your legs towards the side of your upper body. In the advanced version you are "crunching" by moving both of your legs and upper body at the same time.
According to gymnastic coaches like Coach Sommar, oblique strength is almost nonexistent in most adults and the most neglected body part even for the fittest guys.
The oblique strength will come helpful in many big compound movements and overall movement skills where you are bending or rotating your body.
Plank Leg Raise
Plank will build hollow body support strength in the abdominals - this is needed to do proper deadlifts and any kind of push-up exercises where you have to keep your lower back flat to stay safe.
Plank leg raise is similar to the regular plank except here you are lifting your legs up for repetitions. This adds a small unstable element to the exercise which makes it a bit more efficient.
The advanced version of the plank leg raise is the plank leg rotation, which should be hard even for the advanced guys and gals! Please check the video for illustration.
Six Pack Abs Workout
You can do these 3 exercises as a workout on their own, or you can finish your full body workout with these abs exercises.
Below are reps and sets for a full workout.
Abs Workout with 3 Exercises
A1 Jackknife: 3 x 10 reps.
A2 Obliques: 3 x 10 reps.
A3 Plank: 3 x 10 reps.
Do these as a circuit: this means you do all of these exercises in a row. Then, take 1-2 minutes of rest before starting the next round.
That should get those abs burning and growing.
Train hard, stay safe.