Almost every human being desire to have 4 pack abs. But It’s not that easy task. You have to work hard. You have to go with proper diet plan and many more workouts that we will discuss in this article.
When we come across shirtless bodies, the first place our eyes are promptly drawn to is the abdomen. The reason is clear, the abdominal muscles are the midpoint of the entire body and are the main sign of top level fitness and conditioning.
Achieving 4 pack abs is a multifaceted struggle that involves stability in clean eating, cardiovascular training. And of course, a well-devised weight training regimen that comprises some effective stomach shredding, fat torching workouts.
A number of people appear to be at a loss when it comes to choosing the most effective workouts to sculpt their 4-pack ab.
So, I’m going to take the guesswork out of this problem and list for you the “top 10 best workouts for 4 pack abs” to help you attain your 4-pack ab.
4 pack abs workouts
1 The Pendulum
This workout for 4 pack abs is also known as a “lying windshield wiper”. This supremely challenging abs workout forces your entire core and torso to hold steady as you shift your legs from side to side. It also hits the obliques.
To get started with this workout all you need to lie on the floor flat on your back and raise your legs until you have a 90-degree bend at the hips.
Keep your legs straight, lower them to the right, letting them come nearly all the way to the floor. Return the legs to the upright position and then lower them to the left. Repeat in this fashion until all arranged reps are performed.
People usually think of the pull-up as an exercise for your biceps and back, and it is. But you can also apply this workout to develop you 4 pack abs. When done correctly—no flailing legs, no kipping, no hip hinges.
Pull-ups also involve a formidable quantity of core strength. As you pull yourself up to the bar, your abs require working hard to keep your body still.
All you need to get started with this workout is to grasp a pull-up bar with a grip that’s somewhat wider than shoulder width. Pull your shoulder blades down and back, bend your legs behind you.
Cross your feet, squeeze your butt, and brace your abs. This is your starting position. Pull yourself up until your collarbone reaches the bar. Now, drive your elbows down toward your hips. Return to the initial position.
If unable to pull yourself up, loop a workout band over the bar and around your knees, and use that force to help you. Repeat 3 sets with a 2-minute rest in between.
3 Abs Crunch Machine
Abs Crunch Machine is really helpful in shaping and developing the upper and lower Rectus abdominis during 4 pack abs workout.
I am a big fan of the abs crunch machines that are planned with the gripping handles positioned upwards on both sides of the head. The legendary Charles Glass often recommend abs crunch machines to train clients.
Which-ever variation of abs crunch machine you choose to work on, the main thing to remember is that you need to pay attention to squeezing your rib cage and pelvis together as your abdominals contract.
Complete your repetitions slowly and really focus on feeling your abdominals burn as they work. If you are not able to attain this sensation, then the specific machine you’re using may not be suited for your individual needs.
Also read: Top 10 Medicine Ball Ab Workouts
4 Abs Wheel Rollout
In the list of 4 pack abs workouts, Ab Wheel Rollout is also one of the most important workouts. Contrary to what you might expect, your abs don’t really move all that much in an ab wheel. It’s more of an isometric workout.
But they do have to work extremely hard to keep your torso from collapsing onto the floor. A few sets of these and your abs will be screaming for mercy.
If you want to get started with this workout kneel on the floor with your knees straight under your hips and your hands right under your shoulders holding the handles of an abs wheel.
Gradually push your hips forward and roll the abs wheel out. Keeping your back flat and letting your arms to extend in front of your body. As soon as it realizes like you can’t roll anymore without the risk of falling, push your palms to the floor.
Instantaneously squeezing your abs and pushing your hips back toward the initial position until you reach it.
5 Cable Crunches
In the list of 4 pack abs workouts, the purpose of Cable Crunches is to develop the upper and lower Rectus abdominis. To get started with this workout all you need to attach a rope to an overhead pulley.
Grasp each end of the rope, one end in each hand. Kneel down, holding the rope in front of your forehead, turn and curl your torso downward.
Rounding your back and moving your head towards your knees while feeling your abdominal muscles crunch together. Keep squeezing your abs muscles at the end of the movement for about 3 seconds, then release and gradually return to the initial position.
Also read: Top 10 Lower Back Exercises For Men
6 Exercise Ball Pull-in
In 4 pack abs workouts, the purpose of Exercise Ball Pull-in is to shape and develop the lower Rectus abdominis.
All you need to begin by lying on top of a stability ball with your belly facing down and using your hands. Walk your body over the top of the stability ball while keeping your body straight until just the tops of your feet are facing down on the very top of the stability ball.
Now you will be in a push-up situation with your arms straight and your abdominals pulled in. Next, by means of your abdominal muscles, tuck your knees up to your chest as the ball rolls in the same direction with the tops of your feet planted on top of the ball.
Once you’ve brought your knees and the ball as far up towards your chest as you can, pause for 1 second and then slowly straighten your legs back out and return the ball to the initial point.
7 Hanging Knee Raises
In 4 pack abs workout, the Hanging Knee Raises is particularly useful to shape and develop the lower Rectus abdominis.
The first step to getting started with this workout is to secure your arms in arm harnesses attached to the chin up bar. If you have no arm harnesses, then grasp the chin up bar using an overhand grip. Let your body hang straight down keeping your feet organized.
Next, curl your knees up towards your chest while keeping your legs together. Once you’ve curled your knees up as high as you can, pause for a couple seconds while squeezing your lower abdominals. Then slowly lower your feet back to the floor as your legs straighten out again. Bringing you back to the initial position.
8 JackKnife Sit-up
In 4 pack abs workout, the Jackknife Sit-up is an amazing and one of the most effective workouts. All you need to sit on the floor while holding a medicine ball between your hands and your feet out in front of you.
You can also try this workout without medicine ball. Bend your knees to some extent and lift your feet so that they are suspended slightly off the ground while at the same time keeping your ankles together. Lean back so that your torso is approximately 45 degrees to the floor.
Hold the medicine ball out straight out from your chest with your arms slightly bent and then twist your torso over to one side as far as you can. Bringing the medicine ball towards the floor on that side of your body, pause for a moment.
Now, twist your torso in the opposite direction as far as you can while bringing the medicine ball towards the floor on that side of your body. Repeat this movement over, alternating side to side until you reach failure.
9 Pallof Press
The Pallof is comparatively exotic. You don’t see many guys doing it, at least not in the gyms we’ve been in. But you have to focus on it. Few moves combine rotational effort and straight-ahead effort like the challenging Pallof press.
Which need your abs to stop your torso from turning as you increase the torque by moving your hands forward. It is also a great way to increase your shoulder strength.
To get started with this workout all you need is to attach a D-handle to a cable cross machine and adjust the pulley to chest height. Stand about two feet away from the machine and pull the handle to your chest.
If your right shoulder is nearby to the machine, your right hand should hold the handle and your left should be more of a guide. While bracing your core, push the handle.
This important move works your entire body. As pretty much each muscle you have has to stabilize your torso as you press the weight up and away from you. Your abs will have to do a lot of work to withstand the tension of the weight.
If you want to get started with this workout you need to wedge one end of a barbell in the corner of two walls. Try to use a landmine attachment if your gym has one.
Lift the barbell up by the other end and grip it on your chest. Now, press the barbell straight out from your chest with both hands, fingers laced. Keeping your arms straight, rotate from your shoulders to one side, then to the other. Return to the initial position.
10 Seated Leg Tucks
Seated Let Tucks mainly help to develop the upper and lower Rectus abdominis during 4 pack abs workouts.
All you need to sit crosswise on a bench holding on to the sides for support. Raise your legs to some extent and bend your knees and lean backward at about a 45-degree angle. Using a scissor-like movement, curl your upper body toward your pelvis, while rounding your back, and concurrently lift your knees up towards your head, making your body look like a V shape.
Feel your upper and lower abdominals crunch collected as your pelvis and rib cage squeeze together. From this position, lower your knees and torso back to the initial position.
11 Medicine Ball Slam
Medicine Ball Slam works your 4 pack abs. Picking up a weighted ball needs your posterior chain to fire, like in a deadlift or a clean.
When you slam the ball downward, make sure you fire your core hard while hinging at your hips.
Which will ensure your entire abs muscle has to fire. Don’t just drop it from above your head.
To get started with this exercise, grab a fairly light-weight medicine ball and grip it up above your head. Keeping your torso totally upright with good posture. Throw the medicine ball directly downward at the ground as hard as you can. Just be careful: Some bounce back!
You can also try Top 10 medicine ball ab workouts
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