The 3 Best Home Abs Exercises to Build a 6 Pack Fast

A recent study found these 3 abs exercises to be the most powerful in stimulate your abdominal area and helping you sculpt a 6 pack fast.
By Peter Wednesday, April 18, 2012, 08:38 PM

With so many abs exercises out there I know many people are so confused on which ones to use and which one to drop from their abs workout. They all seem to work to some extend but in the back of your mind you are wondering, is this the best possible abs exercises I can do to get results fast?

Well it seems that you won’t have to wonder any longer as a recent study by the American Council on Exercise, has apparently proven that the 3 exercises below are the most effective at stimulating your abdominal area and helping you build a 6 pack fast.

“The Bicycle” Abs Exercise

This is a simple exercise you can do in the home or outside.  Lie face up and place your hands behind your head, gently supporting it with your fingers.  Bring your knees to your chest and lift your shoulders off the floor without pulling your neck (avoid straining your neck)

Next, rotate to the left and bring your right elbow towards your left knee while straightening your other leg.  Return to the start position and switch sides.  As you continue the motion, you’ll alternate sides like you’re peddling.  Do in one to three sets of around 12 reps per set.

“Ball Crunch” Abs Exercise

The exercise ball makes it easy to do a variety of workouts in the home, include this abs workout.  What makes the exercise ball more effective is that when you’re doing an abs workout (crunches) on the floor, you’re doing some of the work with your legs.  With the ball, your legs are resting which makes your abs do more work.

To start, lie on the exercise ball with the ball positioned under your lower back in the lumbar region.  Cross your arms over your chest or place them behind your neck – do not use your arms to pull yourself up.

Contract your abs to lift your torso off the ball, pulling the bottom of your ribs down toward your hips.  As you curl up and return to the starting position through the abs workout, keep the exercise ball stable.  It should not move or roll beneath you.  Perform in one to three sets of around 12-16 reps per set

” Vertical Leg Crunches” Abs Exercise

The vertical leg crunch is another powerful abs workout you can do in your home, and provides a workout for the rectus abdominis as well as the obliques.  It’s similar to a standard crunch but the legs are extended upward, forcing you to use your abs to do all the work.

To start, lie on the floor and extend your legs straight into the air .  Support your neck with your hands (but don’t pull from the neck).  Contract your abs to lift your shoulders off the floor.  While perform this abs workout you should feel like you’re reaching out to your feet with your chest.  Keep your legs in a fixed position and return to your starting position.  This abs workout should be repeated in one to three sets of 12 to 16 reps per set.

So if you want to make sure you don’t just hit your abs but hit them hard using some of the best home abs exercises known to man, then make sure you start to incorporate these 3 exercise starting with you very next abs workout!