The most effective exercises for the perfect washboard
General information on body fat and washboard abs
A washboard abs, or six-pack, is colloquially a well-trained and well-defined abdominal muscles. These are the externally visible structures of the straight and oblique abdominal muscles.
The external visibility of the muscles is, in addition to the build-up of the straight abdominal muscles, the surrounding body fat. Thus, nutrition plays a decisive role on the way to the perfect washboard. From about 12% - 15% body fat, the first structures of the washboard become visible. However, this is also strongly related to the distribution of body fat throughout the body.
In addition to the right diet, endurance sports also have a positive effect on the body fat percentage. In order for the relief of the abdominal muscles to be visible, however, intensive training of the abdominal muscles is required.
With the exercises below, the individual abdominal muscles can be optimally trained to get closer to the goal of the washboard abs. Beginners should start with light exercises and gradually increase the workload
Illustration of the abdominal muscles
Abdominal muscles
- Straight Abdominal Muscle -
Rectus abdominis muscle - Outer weird
Abdominal muscles -
Obliquus muscle
externus abdominis - Inner sloping
Abdominal muscles -
Obliquus muscle
internus abdominis - Transverse abdominal muscle -
Muscle transversus
abdominis - Pyramidal muscle -
Pyramidalis muscle - Intermediate string -
Intersectio tendinea - Rectus sheath -
Vagina recti abdominis muscles - Iliac crest - Iliac crest
- White line - Linea alba
(Braiding of the tendon plate)
Anterior abdominal muscles -
(1. + 5.)
Lateral abdominal muscles -
(2. + 3. + 4.)
Posterior abdominal muscles -
Square lumbar muscle -
M. quadratus lumborum
(not in the picture)
You can find an overview of all Dr-Gumpert images at: medical illustrations
Exercises for the straight abdominal muscle - rectus abdominis muscle
1. Abdominal crunch on the Pezziball
In which Abdominal crunch on the pezzi ball the target muscles are the straight abdominal muscle (Rectus abdominis muscle).
The feet are shoulder-width apart on the floor and provide the necessary stability during the execution. The buttocks are in contact slightly above the front of the Pezziball, so that the lumbar and thoracic spine rests on the top of the Pezziball when the upper body is pulled back. The abdominal muscles are completely contracted from this position and the upper body straightens up again, almost to an upright sitting position. The head is always in a straight position as an extension of the spine. You always exhale during the contraction.
2. Abdominal crunch with the barbell
The Abdominal Crunch with the barbell primarily trains the straight abdominal muscle (Rectus abdominis muscle). The feet are either fixed hip-width apart on the floor or crossed in the air with a hip and knee joint angle of 90 ° so that the lumbar spine is in contact with the floor when lying down. The upper body lies flat on the floor on your back and holds the barbell with both arms straight up, perpendicular to the floor. Due to the contraction of the abdominal muscles, the upper body rolls up from the floor to the lumbar spine with constant arm extension. The head is always in a straight position as an extension of the spine. You always exhale during the contraction.
3. The wood chopper
With the wood chopper, both on a bench and on a mat on the floor, the abdominal muscles to be trained are the straight abdominal muscle (Rectus abdominis muscle). With an integrated inclined version additionally the oblique abdominal muscles (M. obliquus externus abdominis, M. obliquus internus abdominis) trained to a high degree. In a kneeling position with an upright upper body, the cable is gripped overhead with both hands with bent arms. The upper arms are close to the ears during the entire movement. The weight of the cable pulls the upper body automatically in the starting position and thus forces it into a light hollow back. From this position, the torso curls up through the contraction of the abdominal muscles and pulls the head towards the knee joints. You always exhale during the contraction.
4. The floor press with the barbell
The barbell floor press is one multi-joint exercisewhich especially the straight abdominal muscle (M. rectus abdominis) trains and coordinatively demanding is.
In a kneeling and slightly bent position on the floor, the barbell, which has weight plates on the right and left, is grasped with both hands in a grip that is more than shoulder-width apart. The extended arms lead the barbell forward on the floor with enormous abdominal tension, whereupon the knee joint angle opens and the entire body is stretched. As the abdominal muscles contract, the barbell is brought back to the knee joints with arms extended. The upper body comes into a slight hunchback. The head is always in a straight position as an extension of the spine. You always exhale during the contraction.
Exercises for the oblique abdominal muscles - M. obliquus externus / internus abdominis
1. Lateral flexion on the incline bench
The lateral flexion on the incline bench is particularly useful for training external and internal obliques (M. obliquus externus abdominis, M. obliquus internus abdominis). The entire body, stretched and held in a straight position, rests laterally with the hip on the upper third of the support surface of the incline bench. The arms are either crossed on the chest or stretched out over the head as an extension of the upper body. The upper body is guided towards the floor in the frontal plane, so that the upper lateral abdominal muscles are pretensioned. The subsequent contraction of the pre-tensioned lateral abdominal muscles brings the upper body back into a straight position. After a certain number of repetitions, the side is then switched. The head is always in a straight position as an extension of the spine. You always exhale during the contraction.
2. Diagonal folding knife
With the diagonal jackknife, the target muscles are the external and internal oblique abdominal muscles (M. obliquus externus abdominis, M. obliquus internus abdominis). The execution of the movement is supported by a contraction of the straight abdominal muscle. In the supine position, both legs and one arm are stretched. The lumbar spine is in contact with the floor. The other arm lies on the side of the body. From this position there is a diagonal roll-up, in which the extended arm and the diagonally lying leg touch each other over the body. The upper body is rolled up diagonally up to the lumbar spine. From this end position there is a slow and controlled movement back to the starting position in the same way. After a certain number of repetitions, the side is then switched. The head is always in a straight position as an extension of the spine. You always exhale during the contraction.
3. Diagonal crunch with the dumbbell
The diagonal crunch with the dumbbell mainly trains you external and internal oblique abdominal muscles (M. obliquus externus abdominis, M. obliquus internus abdominis). In a sitting position, both feet are lifted off the floor, so that balance must be maintained by the core muscles. Both hands grasp the dumbbell and lead it alternately as far as possible on both sides deeply towards the floor without touching it. The gaze always follows the dumbbell. While the dumbbell is moved from side to side, the upper body rotates in the same direction and the legs extend and bend alternately. The head is always in a straight position as an extension of the spine. You always exhale during the contraction.
Exercises for the lower straight abs
1. Sliding towel tip
With the sliding towel tip, the contraction occurs particularly in the lower abdominal muscles of the straight abdominal muscle (Rectus abdominis muscle).
Both feet stand close together and with straight legs on a towel on the floor. The hands are shoulder-width apart, with arms extended, directly in front of the feet on the floor. The starting position is similar to an upside-down "V". From this position, the straight legs slide back as far as possible. The upper body is stretched and the entire trunk muscles are tensed. Keep your arms straight throughout the movement. By contracting the lower abdominal muscles, the straight legs are brought back to the hands and the hips collapse. The head is always in a straight position as an extension of the spine. You always exhale during the contraction.
2. Reverse crunch
Of the Reverse crunch especially trains them lower abdominal muscles of the straight abdominal muscle (Rectus abdominis muscle). In this exercise, the upper body is not rolled up towards the knees, but the legs towards the ceiling. In the supine position, both legs are stretched at a 90 ° angle to the upper body and the arms are on the side, with the palms on the floor, against the upper body. The lumbar spine is in contact with the floor throughout the movement. Both legs are raised to the ceiling by the contraction of the lower abdominal muscles. The buttocks are raised slightly from the floor. In this position, the palms experience the necessary counter-pressure. From this position the buttocks are set down again and a new contraction takes place. The head is always in a straight position as an extension of the spine. You always exhale during the contraction.
3. Leg raises
The leg raises especially train them lower abdominal muscles of the straight abdominal muscle (Rectus abdominis muscle). In this exercise, the upper body is not rolled up to the knees, but the legs are brought to the upper body. In the supine position, both legs are straight and the arms are on the side of the body with the palms facing the floor. The lumbar spine is in contact with the floor throughout the movement. Both legs are brought into a vertical position by the contraction of the lower abdominal muscles. From this position, both straight legs are brought back towards the floor with enormous abdominal tension without touching down. The head is always in a straight position as an extension of the spine. You always exhale during the contraction.
4. Scissors flutter
In scissors flutter, the target muscles are the lower abdominal muscles of the straight abdominal muscle (Rectus abdominis muscle). Lie on your back with both arms close to your body on the floor. The legs are extended 45 ° and raised. Alternately from this position, from the hip, there is a flutter of the legs, as can be observed in the crawl swimming. The lumbar spine, like the back of the head, is in constant contact with the floor. You always exhale during the contraction.
