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How to pump perfect abs
Last reviewed: 08.07.2025
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If you’ve been consistently doing core exercises but haven’t yet seen a six-pack, there may be a simple explanation. In order to burn fat, you need a proper diet and exercise program (which includes weights and cardiovascular exercises). Only then will you achieve the perfect stomach. But even before you get rid of the fat, you should train your abdominal muscles with a couple of good exercises. It’s smart to do these exercises at the end of your workout, as the abdominal muscles help stabilize your core during the various exercises that target the rest of your body.
- Maintaining balance on a fitball
Lie on your stomach on two fitballs. Your chest is on the front ball, your knees and shins are on the back ball. The distance between your legs is approximately 30-35 cm, for balance, place your hands on the floor and hold this position for 60 seconds.
For more results: If the exercise has become easy for you, place your hands on the sides of the ball. To increase the load even more, try to spread your arms to the sides or straighten them in front of you. Reduce the distance between your feet so that they touch, this will also increase the load.
- Twists with twists and leg lifts
Lying on your back, legs raised with toes pointing up. Put your hands behind your head, elbows out to the side. Without lowering your legs, slowly lift your body and lean to the left. Lower yourself and repeat the same thing, this time leaning to the right. Alternately change sides.
For more results: At the beginning of the movement, your legs should be straight and at a 45-degree angle. As you lift your upper body off the floor, simultaneously lift your legs until they are vertical. Lower your head and shoulders to the floor, and lower your legs again to 45 degrees.
- Crunches with twists (lower rectus and obliques)
Lying on your back, hands under your lower back. Legs are straight, feet together. Raise your legs to a vertical position, lift your buttocks off the floor a couple of centimeters. At the top of the movement, turn your hips to the right so that your feet are facing left. Return your legs to the starting position and repeat the movement, this time turning to the left.
For more results: Instead of rotating your hips at the top of the movement, press your buttocks into the floor, then slowly lean both legs to the side. Lean them as far as you can without losing your balance. Return your legs to the starting position and repeat the movement, leaning your legs to the other side.