Strong Abs: Top 3 Supersets for Your Six Pack

Are you finally ready for your six pack? Supersets involve performing two exercises back-to-back without a break, and they are perfect for training and fatiguing your abdominal muscles.

Best Exercises for Your Six Pack

1. Rollout and Leg Raises Superset

a. Rollout:

• Starting position:
  Start on all fours. Place your hands on the barbell shoulder-width apart and directly under your shoulders. Your elbows should be slightly bent and your knees directly under your hips. Engage your abs and make sure that your pelvis, back and neck form a straight line.
• How to perform the exercise:
  Slowly roll the barbell forward as far as you can without breaking form. Make sure to keep your back straight and your abs tight. Then pull yourself back to the starting position. Instead of a barbell, you can also perform this exercise with a towel or paper plates on a hard surface.

b. Leg Raises:

• Starting position:
  Lie flat on your back. Extend your arms above your head and place the stability ball between your knees.
• How to perform the exercise:
  Raise the ball until it is straight above your hips. Engage your abdominal muscles and make sure that your back maintains contact with the floor throughout the exercise and doesn’t arch.

2. Windshield Wipers and Russian Twist Superset

a. Windshield Wipers:

• Starting position:
  Lie flat on your back. Place the stability ball between your knees and raise your legs until they are straight above your hips. Extend your arms to the side at shoulder level, palms facing down.
• How to perform the exercise:
  Turn your hips and lower your legs on one side until they are almost touching the floor. Keep your back locked and straight. Switch sides and concentrate on performing the entire exercise in a controlled manner.

b. Russian Twist:

• Starting position:
  Start in a sitting position with your legs slightly bent. Lean back and engage your abs and glutes. Make sure you don’t round your back. Your pelvis, back and neck should form a straight line. Extend your hands in front of you at shoulder level. You can reduce the intensity of the exercise by resting your heels on the floor, or increase it by holding your feet up in the air.
• How to perform the exercise:
  Twist your torso from side to side using your arms to help you. Make sure to keep your back straight and your shoulders down and away from your ears. You can increase the intensity of the exercise by holding a light weight like a medicine ball or a water bottle in your hands.

3. Exercise Ball Tuck and Beetle

a. Exercise Ball Tuck:

• Starting position:
  Start in a High Plank position with your feet on a stability ball.
• How to perform the exercise:
  Engage your abs and glutes, make sure your wrists are under your shoulders. Your pelvis, back, and neck should form a straight line. Contract your abs and pull your knees towards your chest. Try to keep your upper body in the same position as you pull the ball towards you. Slowly push your legs back again to return to the starting position.

b. Beetle:

• Starting position:
  Lie flat on your back.
• How to perform the exercise:
  Raise your left arm above your head and push your right arm down. Raise your upper body and your leg at the same time and bend your left knee at a 90-degree angle. Now switch sides and raise your right arm above your head and bend your right leg. At no point should your arms and legs touch the floor.

You can find more exercises for toned abs in the adidas Training app. Download it now!

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