The 9 best washboard exercises of our cover models
Hard six pack
These are our cover models’ 9 best washboard exercises. Getting a six pack is not child’s play. With the right exercises, but quite feasible. Our ex-title hero Philip shows you his 9 best exercises for a crisp six-pack. Include them in your training program 2-3 times a week and nothing stands in the way of your dream belly. Do you dream of gracing our cover yourself? Then quickly register here before it’s too late!
Six-pack exercise 1: straight-legged pull-ups
A Hang from a pull-up bar with your hands slightly more than shoulder-width apart. Raise and extend your legs at a 90-degree angle to your torso.
B. Pull yourself up until your chin is above the bar. Important: The legs remain in the starting position the whole time! 3 times, 5 to 8 repetitions.
Tip: Hold your legs in the end position for at least 5 seconds – only then does it really burn in the muscles.
Six Pack Exercise 2: Torso rotation pull-ups
A Grab the pull-up bar, hands slightly wider than shoulder-width apart. Bend your arms, feet together, pull your legs up, pull your knees to one side.
B. Twist legs to the other side. Make sure that your upper body hangs as still as possible the whole time. 3 times, 8 to 10 repetitions per side.
Tip: Extend your legs forward instead of bending them – you’ll have to work a little harder on those lower abs.
Six-pack exercise 3: Pull-up rotation
A Hang from the pull-up bar, palms facing forward. Arms about shoulder-width apart, pull up legs, bend knees, keep feet and knees together. Pull up until your upper arms are horizontal.
B. Start with a left turn by grasping your right hand past your head first. Always keep your feet and knees together and bent.
C When you’ve done half a turn, place your hands so that the backs of your hands are facing forward. Then grab it again with your right hand and complete the turn. 3 times, 3 to 5 turns in each direction.
Tip: With this extremely complex exercise, make sure that you grab your hands with concentration – otherwise you can very easily slip.
Six pack exercise 4: candle in the pull-up
A Hang from a pull-up bar (reach slightly wider than shoulder width), arms bent, feet together, legs straight.
B. Without gaining momentum, bend your torso and bring your legs up – if possible so high that your back is horizontal. Then slowly lower your legs back down. 2 times, 7 to 10 repetitions.
Tip: The slower you do the exercise, the harder it is – slowly count to 5 as you raise and lower your legs.
Six Pack Exercise 5: Diagonal arm and leg extensions
A Lie on your back, stretch out your left leg and right arm. Pull your right leg towards your body. Try to touch the tip of your right foot with your left hand. Your shoulders are not in contact with the floor throughout the exercise.
B. Bend your legs alternately, stretch your arm backwards on the same side.
3 sets of 10 repetitions per side.
Tip: It becomes even more challenging and effective if you hold a dumbbell in each hand.
Six-pack exercise 6: Side plank with arm and leg stretches
A Get into the push-up position, hands close together. Support yourself on unstable ground. Then straighten your arms and tighten your upper body.
B. Turn to the side, release with one hand and twist the outstretched arm upwards away. From the twist, lift the top leg and hold there briefly. Lower the leg again, slowly twisting it back again. change sides. 3 times, 7 to 10 reps/side.
Tip: In the end position, lead the upper leg stretched forward – this challenges the balance even more.
Six-pack exercise 7: Lateral jackknife
A To put aside. Lay your lower arm outstretched in front of you on the floor, bend your other arm. Bring your hand to your head, always keep it straight. Feet together, legs straight and lift slightly off the floor.
B. Straighten your upper body while lifting your legs at the same time. Try to touch the legs with the elbow of the upper arm. The lower hand only stays on the ground for stabilization – do not push up with it! 3 times, 10 repetitions per side.
Tip: The really tough among you put both hands to your head.
Six Pack Exercise 8: Medicine Ball Reverse Crunches
A Lie on your back on the floor and place your hands behind your head. Then wedge a medicine ball between your thighs and lower legs and lift your feet off the floor.
B. Raise your hips. Pull your knees towards your shoulders, lifting them off the floor at the same time. Lower your hips again, keeping your shoulders and heels in the air. 3 times, 12 repetitions.
Tip: Hold your legs in the final position for at least 5 seconds – only then will your muscles really burn.
Six-pack exercise 9: folding knife with two medicine balls
A Lay down on your back. With your arms outstretched, hold one medicine ball behind your head with the other tucked between your shins. The upper and lower leg form a 90-degree angle at the knee.
B. With the ball in your hands, try to touch the other between the legs. Move your legs as little as possible. 3 times, 10 repetitions.
Tip: Guide the ball past your legs in front of you – this strengthens your lateral abdominal muscles.
A six-pack like Philip’s doesn’t come naturally. If you regularly incorporate our training routine into your workouts, you will soon be rewarded with your first successes.