6 Exercises To Get Ripped Abs and Develop a Sculpted Core

When discovering how to get ripped abs you not only need to learn to safely reduce your calorie intake but also to implement the best core exercises to get ripped abs into your muscle-building routine.
Abdominal muscles become visible once you have removed the fat around them. A reduction in calorie intake and abdominal cardiovascular exercises will help you achieve this.
The following abdominal workouts help to target all three major areas of your core when getting ripped abs. (For greater muscle gain, shorter reps with heavier weights are recommended).

2 exercises to Get Ripped Upper Abdominals 

The dumbbell pullover crunch and medicine ball crunch are 2 of the easiest abs exercises you can perform to help strengthen and sculpt the upper region of your six-pack.

Dumbbell Pullover Crunches 

dumbbell pullover crunches

  1. Pick up a pair of dumbbells anywhere between 5-20 pounds based on your current core condition.
  2.  While lying on a flat bench or stability ball rotate the dumbbells from over your head towards your stomach and abdominal area 10 to 15 times as fast as you can, without losing proper form, to complete 1 set.
  3. Taking a 1-minute break between sets, repeat this set of crunches 2 more times increasing the weight each set by about 5 pounds. Make sure to use enough weight so that you are completely fatigued after the final set.

Medicine Ball Crunches

  1. While lying on a stability ball or on your back on the floor, hold a medicine ball weighing between 10 and 20 pounds at about chin to chest level.
  2. With your arms straight and a slight bend at the elbows, raise your upper body off the floor about twelve inches in a crunching motion while holding the ball in place. Do this 10 to 15 times as fast as you can, without losing proper form, to complete 1 set.
  3. Take a 1-minute break to catch your breath and repeat the set four more times increasing the weight each set by about 5 pounds. Make sure to use enough weight so that you are completely fatigued after the final set.

2 exercises to Get Ripped Lower Abdominals

These next 2 exercises will work to tighten up the lower region of your abdominal muscles.

Abdominal Barbell Roll Out

abdominal barbell roll out

This get ripped abs workout will show you how to get ripped abs without crunches if you tend to find ab exercises hard on your neck and back.

  1. Starting in a push-up position on your knees or toes push the barbell roll out in front of you until your body is very close to the floor.
  2. Slowly bring the barbell back toward you keeping your core stabilized. Alternatively, circular dumbbells can be used.
  3. Perform this movement 10 to 15 times as fast as you can, without losing form. Catch your breath for about 1 minute and repeat the set two more times.

 Captain’s Chair Leg Raise

leg raises

Note: Picture shows the horizontal motion of this exercise.

This exercise to get ripped abs requires a vertical knee raise machine or captain’s chair which is a piece of equipment with a handlebar on either side. You can find one of these machines in almost every medium size gym.

  1. Press your back against the machine holding each handlebar while gently raising both legs with knees bent towards your chest without swinging them.
  2.  Lower them and repeat this movement 15 to 20 times, catch your breath and repeat the set two more times. 

2 Exercises to Get Ripped Obliques 

Often forgotten are the obliques.  The obliques are located along the side of your abdomen and these muscles also need to be sculpted to develop well defined, ripped abs.

Renegade Rows with Push-Ups

  1. Stabilize yourself on dumbbells instead of your hands in the push-up position, instantly activating the core.
  2. Lower yourself, and once back in the upright position, row your right arm up to your side and back down.
  3. Repeat, rowing the opposite arm next in reps of 10 to 12, completing 3 sets.

Oblique Crunches

oblique crunches

Essentially, oblique crunches are normal crunches with a twist – literally!
  1. When performing a regular crunch, as you come up for the crunch twist to one side so that your elbow moves towards the opposite knee.
  2.  Hold here for 2 seconds before returning to the floor. Alternate these moves. For increased intensity, raise your legs up with your knees.
  3. Perform this variation of the standard crunch 15 to 20 more times as fast as you can without losing proper form.  Take a minute to catch your breath and repeat four more sets.
Incorporating these exercises to get ripped abs into your abdominal workout and six-pack routine will help reveal your ripped abs fast by exhausting your abdominal muscles and promoting core fat burn. This is why sets should be done in quick succession with the rest of no longer than 1 minute between sets.
As consider combining these abs exercises with an interval training workout to maximize your fat burn.

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