The 10 Best Abs Exercises for Mass Gain to Build Six Pack


What are the must-do moves for a rock-hard midsection? A few of our choices will surprise you. Do them right, and they’ll let you know why they’re on the list!

How do you train to get six-pack abs? You can do it with long and complicated training, like many people do, but in my book, the best ab workout is the one you’ll do over and over again.

Yes, it’s true that  abs are earned in the kitchen—not the gym. But if six-pack abs are your goal, it’s also important to pick the right ab workout for the job.


Hanging Leg Raise Or Knee Raise

Why it made the list: There are many reasons to like leg raise variations, but one is their scalability. You can start doing bent knee raises in the Roman chair or ab straps to focus on the lower core, work up to straight leg raises, and then move to a hanging bar. By the time you can do full straight-leg toes-to-bar raises, your entire core will have strength for days.


Sit Ups on Bench or With Weight

Sit up is usually criticized but it is great training for developing strong core if it is done properly.

By using an adjustable sit up bench, you can quickly add additional resistance by setting the angle of the board to a higher position. Or you can use a weight plate or dumbbell for even more resistance.


Pushup Rocket

Get into pushup position with your feet in the cradles of a suspension trainer Opens a New Window. and perform explosive pushups so that your hands leave the floor and you can clap in midair.


Abdominal Hold

  • This is the sort of move that looks so wonky, you sure hope your roommate doesn’t catch you doing it — unless she also gets to see you look stellar in a bathing suit, in which case she just may pull up a chair.

    Do it:

    • Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees.
    • Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
    • Hold this position for as long as you can — aim for 5 to 10 seconds.
    • Lower yourself down and repeat.
    • Continue this exercise for 1 minute.