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10 Hardest Core and Abs Exercises to Master for a Strong 6 Pack

How many can you do?

If you’re searching for a serious challenge or a big new goal, look no further than these 10 hardest core and abs exercises.

It is possible to have well-defined six-pack abs while having a weak mid line.

These hardest core and abs exercises will therefore strengthen your core and build power across the entire midsection. They will put you to the test.

10 Hardest Core and Abs Exercises

This list was comprised by coach Dustin Myers and shared on YouTube channel Muscle and Strength which is focused in helping people build muscle, lose fat and stay motivated.

1 – Weighted Plank

The plank helps build stability and, by loading it, you’ll be able to really put your strength to the test.

  • Hold for 30 seconds.

2 – Ring Layouts

The second of the hardest core and abs exercises is the ring layouts. Make sure you keep your abdomen engaged and don’t let your hips sag.

  • Perform 2 sets of 10 reps.

3 – Barbell Rollout

Similar to the ab wheel, this is a very challenging exercise. 

  • Perform 5 sets of 5 reps.

Related: Best Barbell Abs Exercises for a Six Pack

4 – Walk Outs

Start in a push-up position and walk your hands out as far as you can and then walk back while keeping the abs tight. Aim to go until your nose touches the ground.

  • Repeat for 10 reps.

5 – Barbell Sit-Ups

You won’t put your feet under anything for this challenging abs exercise. Instead, make sure you anchor yourself with a tight core.

Start with the bar on your chest and then explode up, bringing it overhead.

  • Repeat for 5-10 reps.

6 – Plate Layouts

Start in a push-up position with your feet on a small plate or any small surface that will easily slide back. Keeping your core tight, drift back and layout.

  • Perform 3 sets of 5 reps.

7 – Barbell Climb

Start with your feet wide and a barbell in front of you. Then keeping your body in one straight line climb down to the bottom of the bar with your hands and back up.

  • Perform 3 sets of 3.

8 – 90 Degree Toes to Bar

athlete does lower abs workout on pull-up barSource: Bastien Plu on Unsplash

Similar to regular toes to bar, this variation has you go up but stop at 90 degrees on the way down. This way the exercise turns into a combination of toes to bar and the L-Sit.

  • Perform 2 sets of 5 reps.

9 – L-Sit Pull-Up

You won’t get any assistance in the pull-up by performing this hard variation.

  • Perform 3 sets of 10 reps.

10 – Medicine Ball Wheelbarrows

Start with your feet on a medicine ball, walk your hands out and move your feet at the same time so the ball stays with you.

  • Perform 1 set to failure.

Read more: Unusual Barbell Abs Exercises to Create Solid Abs and an Iron Core

WATCH Hardest core and abs exercises

Watch all exercises being performed:

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Learn More

Losing belly fat can be difficult for several reasons:

  1. Genetics: Genetics can play a role in where your body stores fat. Some people are more prone to storing fat in their bellies, which can make it more difficult to lose.
  2. Hormones: Hormones, such as cortisol and insulin, can affect how your body stores fat, especially in the belly area. High levels of cortisol, which is a stress hormone, can lead to increased belly fat.
  3. Age: As you age, your metabolism slows down, making it more difficult to lose weight and belly fat.
  4. Poor Diet: A diet high in processed foods, sugar, and saturated fats can contribute to increased belly fat. Eating a healthy diet is important for losing belly fat.
  5. Lack of Exercise: Exercise is crucial for burning calories and reducing belly fat. A sedentary lifestyle can make it more difficult to lose belly fat.
  6. Sleep: Lack of sleep can affect hormones that regulate appetite and metabolism, making it harder to lose belly fat.
How To Sculpt Your Lower AbsSource: Dusan Jovic and Mueen Agherdian on Unsplash

Overall, losing belly fat can be difficult due to genetics, hormones, age, poor diet, lack of exercise, and lack of sleep. However, making lifestyle changes such as eating a healthy diet, exercising regularly, getting enough sleep, and managing stress can help reduce belly fat over time.

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There are several benefits to doing abdominal exercises:

  1. Strengthening the core: Ab exercises work the muscles in your midsection, including the rectus abdominis, obliques, and transverse abdominis, which make up your core. A strong core can improve your posture, balance, and stability, and also help reduce the risk of injury.
  2. Improving athletic performance: A strong core can also improve your athletic performance by increasing your power and agility, and enhancing your ability to generate force and transfer energy from your lower to upper body.
  3. Reducing back pain: A weak core can lead to poor posture and back pain. Strengthening your abs can help improve your posture, relieve stress on your lower back, and reduce the risk of developing chronic back pain.
  4. Enhancing overall fitness: Incorporating ab exercises into your workout routine can help you achieve overall fitness goals such as weight loss, toning, and increasing endurance.
  5. Boosting confidence: Strengthening your abdominal muscles can improve your appearance, leading to greater self-confidence and self-esteem.

Overall, ab exercises offer numerous benefits that can improve your physical and mental health, making them an important part of any workout routine.

Abs-Crunches-AthletesSource: Photos Courtesy of CrossFit Inc

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When Will You See Your Six-Pack Abs?

The visibility of your six-pack abs depends on several factors, including your body fat percentage, genetics, and muscle development. In order to see your six-pack abs, you need to have a low enough body fat percentage so that the abdominal muscles become visible.

For men, a body fat percentage of around 10-12% or lower is generally required to see a well-defined six-pack. For women, the body fat percentage required for visible abs is usually around 16-19% or lower.

It’s important to note that everyone’s body is different, and some people may need to achieve an even lower body fat percentage to see their six-pack abs. Additionally, genetics plays a role in how easily you can build and maintain muscle mass in your abdominal area.

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If you’re interested in developing visible six-pack abs, you should focus on a combination of regular exercise, including both strength training and cardio, and a healthy diet that supports fat loss. It’s important to maintain a caloric deficit in order to lose body fat, but be sure to do so in a healthy and sustainable way, as crash diets or extreme measures can be harmful to your overall health.

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