Скачать или смотреть SIX PACK for Men

Crunches: Lie on your back, bend your knees and place your hands behind your head. Lift your shoulders off the ground by contracting your abs, hold for a second, and then lower your shoulders back down.

Plank: Start in a push-up position, but instead of lowering your body, hold your body in a straight line from your head to your feet. Keep your abs contracted and hold for as long as you can.

Bicycle crunches: Lie on your back with your hands behind your head, lift your legs off the ground, and start doing a bicycle motion with your legs while bringing your opposite elbow to your opposite knee.

Leg raises: Lie on your back with your hands by your sides, lift your legs off the ground while keeping them straight and raise them towards the ceiling. Lower your legs back down without touching the ground.

Russian twist: Sit on the floor with your knees bent and feet flat on the ground, lean back slightly and lift your feet off the ground. Twist your torso to the right while bringing your arms to the right side of your body, then twist to the left and bring your arms to the left side of your body.

Reverse crunches: Lie on your back with your hands by your sides and lift your legs up towards the ceiling. Contract your abs and lift your hips off the ground, bringing your knees towards your chest. Lower your hips back down without touching the ground and repeat.

Mountain climbers: Start in a plank position and bring one knee towards your chest, then quickly switch legs and bring the other knee towards your chest. Keep alternating legs as quickly as possible, while maintaining a straight line from your head to your feet.

Hanging leg raises: Hang from a pull-up bar with your hands shoulder-width apart, contract your abs and lift your legs up towards the ceiling. Lower your legs back down without swinging and repeat.

Side plank: Start in a plank position and rotate your body to one side, balancing on one hand and the side of your foot. Keep your body in a straight line and hold for as long as you can before switching to the other side.

Spiderman plank: Start in a plank position and bring one knee towards your elbow on the same side, then return to plank and repeat on the other side. Keep alternating legs while maintaining a straight line from your head to your feet.

Remember, while these exercises can help you build six-pack abs, it's important to also focus on overall fitness and a healthy lifestyle, including a balanced diet and regular exercise.