Secrets to getting six-pack abs

08 February, 2016   Sport Singapore


Real Madrid footballer Cristiano Ronaldo is famous for his six packs. Photo: Reuters

Ever wanted to get a six-pack like Cristiano Ronaldo – the current envy of many people around the world – but doing sit ups at home just didn’t seem to cut it? We spoke to Timothy Felix, Chief Trainer of Active Fitness, and he recommends four exercises you can try that are more effective in helping you achieve that well-defined six-pack.

Plank Pike 

six pack exercise

Get into a plank position with your forearms on the ground, hold it there and slowly raise your butt upwards forming an arch and then slowly lower it down. As you do this, keep your abdominal muscles contracted and continue the repetition for 30 seconds.

Jack Knife 

six pack exercise

Get into the push-up position with your feet on a fit ball. Roll the ball in towards you, bending your knees in towards your chest while keeping your core contracted. Then slowly control and push the ball back out. You should do it in a slow motion so you are using your core and not your momentum to move. Aim for 15 to 20 repetitions per set.

Oblique Twist Crunch 

six pack exercise

Lie down with your knees bent at a 90 degree angle and your hands on your ears, and you elbow should be touching the ground. Move your legs slightly forward so you feel your lower abdominals engaged and pull in your stomach as tight as possible, crunch up towards your knees, and twist towards your side when you feel a squeeze in your abdominals. Repeat on the same side 10 times, and repeat it on the other side another 10 times.

Rotational Side Plank 

six pack exercise

Getting a six-pack is not only the front, but you also need to work the side of your abs to get it looking nice and contoured. Keep your arms fully extended, one hand facing the ceiling and the other firmly on the ground. Rotate your upper hand down to your side, bringing your hand past your ribs, turning your shoulders in and rotate back up. Keep your abdominals contracted while moving up and down. Inhale as you go down and exhale as you go up, doing 15 repetitions on each side.

And reduce your calories!

The key to getting a six-pack, however, might not be how much exercise you do or the type of exercises that you do. According to Timothy, the most important thing is to keep a low body fat percentage. “Depending on which body type you are, if you store a lot of fat, you need to get on an exercise program and healthy dietary program to reduce your body fat,” he said.