8 Pack Abs Workout: How To Get The Ultimate 8 Pack (2024)

Let’s face it; having to read about another ab workout program is like trying to get excited about going to the dentist. Both sometimes seem to be more of a chore than anything remotely fun.

And to make matters even worse, performing and maintaining a genuine abs routine is like buying new tires; not something you really like to spend your time or money on but you know deep down they will improve performance.

A necessary evil? Yes, but let’s change that!

Sure, diet is paramount when it comes to developing great abs for all to see, but you mustn’t forgo a solid and effective ab program to reap the maximum benefits from your efforts.

It’s time to stop throwing in a few sets of crunches at the end of a workout with empty hopes that one day your eight pack will suddenly reveal itself through pitiful focus.

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Benefits of Abdominal and Core Training

A solid core can be a key factor regarding strength providing improved balance and shoring up weak midsection stability during big lifts. Because of this, you should adhere to a sound and effective plan of attack to boost gains for not only vanity reasons but also increase performance residually through other lifts.

In short, a stronger core equals stronger squats, deadlifts and bench presses. Everything (power, strength, stability) is first derived from our core.

If this area gets its due attention we have no choice but to reap reward in its execution. A tight, strong midsection creates whole-body strength and who would pass that up?

Related:Stronger Core, Stronger Body: Why Core Strength Is Important

Understanding the Core Musculature

The muscles of the abdominals comprise of several areas that flex, extend, twist and stabilize the trunk area. They sit on the front sides of the lower torso originating along the ribcage and attaching along the pelvis. Below is a quick look at each muscle and its function.

  • Rectus Abdominus: This is the coveted “six-pack” muscle – although it has more than six heads. This muscle flexes the spine and brings the ribcage and pelvis closer together.
  • Transverse Abdominus: This muscle is a deep muscle of the core which lies beneath the other muscles that is essential for trunk stability.
  • Internal and External Obliques: These are diagonal muscles that work to rotate the torso and stabilize the abdomen.

8 Pack Abs Workout: How To Get The Ultimate 8 Pack (1)

10 Effective Abdominal Exercises

Below are ten key moves and their modifications to help you crunch, squeeze and pound your abs into tempered steel.

Leg Raises

Leg raises can be performed on a flat bench, a decline bench or hanging. For the hanging version, begin with a straight leg and then as you tire, bend your knees to keep the set going for an intense burn. While hanging from a chinning bar raise up your legs as in the lying raises and stop when your legs are at parallel with the floor and return. For knee raises bring your knees into you abdominal region until they are past parallel and squeeze. Lower just short of perpendicular with the floor to keep tension on the region.

Bicycles

You can perform bicycles the traditional way by alternating sides or make it a bit more challenging by isolating one side and then switching over to the other. Just perform all reps for one side then switch and do the allotted number of reps for the other.

Planks

Once you reach a level of several sets of 30 seconds with the traditional plank it is time for a new challenge. Have a partner place a weight plate (one that is at first light enough to handle) on your upper back to add resistance. Just be sure to keep your entire body tight and don’t let the weight “bow” your body.

Dragon Flags

For the more advanced out there, try performing the dragon flag on a decline bench. This will take incredible strength and balance, but you will reap incredible benefits of more strength and stability once mastered.

Windshield Wipers

Once you have the basic windshield wiper movement down it is time to up the intensity. Perform the movement as you would normally, but now place a small weighted medicine ball between your feet. It is a tough addition and requires serious strength and technique.

Side Planks

For more of a challenge, try switching from a side plank to a normal plank over to another side plank slowly. Be sure to keep the body aligned and perform the movement in a steady, deliberate motion sustaining good form and function.

Russian Twists

If you find using a medicine ball or weight plate difficult with this movement simply clasp your hands in front of you and perform the exercise as usual. This will build up your strength quickly so you may graduate up to using weight in the near future.

Crunches

The many forms of the crunch include performing them on a flex-ball, feet supported on a bench, and weighted by holding a small weight plate on your chest. You can also try weighted crunches by lying on the floor with your head toward a rope attachment on a low pulley and pull the weight up while you crunch. Be sure to hold the ends of the rope on either side of your head when performing this move.

Side Crunches

In addition to performing traditional side crunches on a sit-up bench or on the floor, side crunches can also be performed on a Roman chair. Position yourself with your feet and hip contacting the bench while your upper body is suspended. Crunch your pelvis by twisting and bending your knees side-to-side.

Sit-Ups

Sit-ups can be modified using a decline bench and holding a weight plate on your chest with crossed arms. This addition can be a bit of a challenge, so try it with a weight you can handle first.

3 Ab Workouts For The Ultimate 8 Pack

Try one, two or all of the routines below for a complete ab workout in very little time. You can try one workout three times per week or use all three over a week.

Be sure to rest no more than 20 seconds between exercises and after supersets. Always perform proper technique while performing each move deliberately and under control.

Ab Workout: Routine #1

ExerciseSetsReps
Crunches on a Flex Ball315
Hanging Leg Raises315
Bicycles320

Ab Workout: Routine #2

ExerciseSetsReps
Side Crunches on Roman Chair315
Low Pulley Crunches315
Windshield Wipers320
3 Way Plank320-30 Sec

Ab Workout: Routine #3

ExerciseSetsReps
Dragon Flag3AMRAP*
1a. Straight Leg Raises310
1b. Bent Leg Raises310
2a. Russian Twists310 each side
2b.Floor Crunch315
* AMRAP: As Many Reps As Possible
8 Pack Abs Workout: How To Get The Ultimate 8 Pack (2024)

FAQs

How do you get the perfect 8 pack abs? ›

The key to getting abs is to focus on the big picture.

"That means not only working your abs, but also strengthening your entire core, eating a healthy diet, and doing regular cardio to burn fat. It's not just about doing crunches and sit-ups, but about creating a lifestyle that supports a strong, lean midsection."

How do you get ultimate abs? ›

How to get abs
  1. Planks, because they are great for building endurance in the abs, back and stabilizer muscles.
  2. Crunches and sit-ups are a traditional but effective movement that target the front of the stomach. ...
  3. Leg raises are effective at targeting the lower abdominal muscles especially.
Jan 23, 2024

How is an 8 pack possible? ›

This number is determined by genetics. Around 60% of the population is born with three tendinous intersections, which means most people would sport six-pack abs if they worked at it, according to multiple studies. Approximately 20% instead have four of these intersections, which make up eight distinctive abs.

How to get the bottom 2 abs of an 8 pack? ›

Heavy strength exercises also speed up your fat loss, which will reveal your lower abs faster. Fill your workout with lots of heavy squats, deadlifts, lunges, barbell presses (bench or military), and heavy rows. Target between 4 – 8 repetitions for 3 – 5 sets and go as heavy as you can while using flawless form.

Is a 10 pack possible? ›

Is it possible to have a 10-pack? Being able to achieve a 10-pack is possible for some people. You need to be born with a rectus abdominis that contains five bands of connective tissue running horizontally across it. You also need to regularly work out these muscles and follow a healthy diet.

Is a 12 pack possible? ›

However, any number of abs from 2 all the way to 12 is possible, although being born with 6 horizontal bands of connective tissue is very rare. The point is, the number of abdominal muscles it's possible for an individual to achieve is entirely predetermined by genetics, and therefore out of your control.

What gives you abs the fastest? ›

Some of the exercises to prioritize for strengthening the abdominals includes crunches, planks, and bridges. These three are the most commonly used exercises, and they are a good place for you to get started.

How do I get insanely strong abs? ›

Modified plank
  1. Lie on your stomach. Raise yourself up so that you're resting on your forearms and knees. Line up your head and neck with your back. ...
  2. Create resistance by pressing your elbows and knees toward one another. Neither should move from their positions on the floor. ...
  3. Return to the start position and repeat.
Aug 25, 2023

How do you get insane abs? ›

  1. Check your diet. Getting a six-pack requires lowering your body fat percentage. ...
  2. Do cardio. Cardio can help you achieve a low body fat percentage, which is key for having a visible six-pack, Root says. ...
  3. Build your core. ...
  4. Heel tap.
  5. Leg lower.
  6. Side plank dips. ...
  7. Russian twists. ...
  8. Oblique crunch.
May 31, 2023

Can a kid have an 8 pack? ›

Yes it's rare. Many teens start working out young, but it takes a low body fat, a lot of ab workouts and good genes to get a full 8 pack. Many ppl who are very skinny just won't ever see 8 bec of there body setup.

Is a 6 pack healthy? ›

And chasing a six-pack for aesthetic reasons can actually be unhealthy. “Six-packs are proof that you have a very low body fat percentage, but that may mean you're sacrificing nutrition and not getting the most out of your training sessions,” Dickerson adds.

How rare is a 10 pack? ›

The number of these tendinous intersections directly correlates to your “pack” of abs. The study was conducted using cadavers, the percentage of different types of abs were as follows: 10 Pack:~1% (*no concrete studies on this but seemingly more rare than a 2 Pack) 8 Pack: ~22%

How to get V cut abs? ›

How do you get a V-Line? Complete workouts that target your lower abs, like leg lifts, hanging leg raises, reverse crunches, and an ab V hold. It also helps to follow a balanced core routine, which could include side crunches, bridges, lunges, and yoga poses.

Which abs show first? ›

If visible abs are the goal, the answer is YES… with proper nutrition, exercise and discipline, anyone should be able to get some amount of visible abs, even if it's just the top two or four of the six pack. Typically, as body fat decreases, the uppermost abs are the ones that reveal themselves first.

How long does it take to get an 8pack? ›

From this starting point your journey to visible abs is likely to be close to 1 to 2 years. Men may be able to shave a few months off and achieve this in 10 months, but 8 to 12 months is a reasonable time frame to set your sights on if you have around 30 percent body fat.

What is the trick to getting abs? ›

To get abs, you need to lower your body fat percentage by eating healthy and doing cardio. To get a six-pack, you'll need to build your abs with exercises like Russian twists and leg lowers. Benefits of a strong core include improved posture, fewer injuries, and decreased back pain.

How do you get perfect shaped abs? ›

8 Exercises for Abs: The Pros Share Their Favorites
  1. Crunch. "The ab exercise that all other ab exercises are measured against is the simple crunch," Weil says. ...
  2. The plank. ...
  3. Bicycle maneuver. ...
  4. Captain's chair. ...
  5. Back extensions. ...
  6. Crunches on an exercise ball. ...
  7. Vertical leg crunches. ...
  8. Reverse crunches.
Feb 5, 2013

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