Best Moves for Six-Pack Abs

Add this quick ab workout into your weekly training program for a killer, washboard stomach.

Just because you can't get to the gym doesn't mean you have to neglect your exercise. One of the easiest body parts to work on without going to a gym or needing fancy workout equipment are your abs. With just a few simple basic exercise tools, you'll have everything you need to get in a solid workout that targets these very important muscles of the midsection. What's even better is this routine only takes a few minutes, so you can get the job done no matter how busy your schedule. 
Follow this quick ab workout and you'll be sculpting some washboard abs in no time. All you'll need is a Swiss Ball, a pull-up bar (or something sturdy to hang from), and 20-minutes. No more excuses. If you truly want shredded abs of steel just knock these stomach moves out a few times a week.

Weighted Plank:

Target muscles: Transverse Abdominis and Core
Lie facedown on the floor, resting on your elbows and toes
Make sure that your elbows are shoulder-width apart and at a 90 degree angle from your shoulders
Pull your abs in tight and keep your back flat
Have someone assist you by positioning a plate on your lower back
Hold the movement for 60 seconds
Repeat 3 times
*When the movement becomes easy keep increasing the time by 10 seconds.

                     

Swiss Ball Jackknife:

Target muscles: Transverse Abdominis and Lower Abs
Begin in a press-up position with your feet resting on a Swiss ball.
Your body should form a straight line from feet to head.

Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees.

Return to the starting position.
10-12 reps x 3 sets

       

Alternate crossing of the feet:

Lower Abs exercise: Alternate crossing of the feet,This exercise keeps your abs in constant tension and stimulates particular area of the lower abdominal muscle.