How To Get Six Pack Abs
The Best Ab Exercises Revealed!
What is it that everybody would like to get rid of when it comes to fitness?
I am sure it is the fat belly...or the pot belly...or the baby fat.
You may call it by whatever name you like but we all are referring to the same thing here.
That bulge around our abs!
Get flat stomach - Challenges
Though each of us dream of having six pack abs, very few of us actually manage to do it. So what exactly is the problem? Why is not everybody able to get flat stomach?
Here are some of the reasons.
How To Get 6 Pack Abs - The Best Exercises
Here are some of the best ab exercises for you to get started with your abs workout routine. Some of these exercises can be difficult to do initially. Take breaks if needed, but keep coming back for more and you will soon have 6 pack abs to show off.
Bicycles
Bicycles were voted the number one ab exercise by the American Council on Exercise. Not only do they work your whole 6 pack region, they also work your obliques.
Lay on the floor and place your hands behind your head.
Lift your head off the ground.
Lift your legs and bend one while extending the other.
Kick your legs like you are pedaling a bike, having your elbow touch the opposite knee as it comes into your body.
Do this 25-50 times for each leg for a total of 50-100 times.
In and Outs
Place your hands at your side for support and lift your legs balancing on your butt.
Extend your legs out then back.
The higher your legs are in this exercise the easier it is and the less stress you will put on your lower back. I have a bad lower back, so I tend to keep my legs slightly higher. If my back is feeling good, I will lower my legs. Repeat 25 times.
Reverse Crunch
Lay down with your back flat on the floor and place your hands at your sides for support.
Lift your legs so that they are at a 90-degree angle with the floor.
Try to straighten your legs as best as possible.
You want to contract your abs and then curl you hips off the floor, reaching your toes towards the ceiling.
Try not to swing your legs back to do the move.
Try using only your abs to lift your hips off the floor.
Repeat this for 25 reps.
Plank
Another Top 10 Exercise for 6 pack abs, plank is one of my favorite exercises to do. It works your abs, back, and stabilizers. You may not be able to do this exercise for long at first, but over time you will be able to hold this for at least a full minute.
Lying face down on a mat, push yourself up onto your forearms and tip toes.
Your arms should be directly below your shoulders. Keep your back straight and focus on a point on the floor.
Contract your muscles to keep your butt from sticking into the air.
Ideally, I do this 3 times for 1 minute with a 30 second break in between. You may only be able to do 10 or 20 seconds at first. That's perfectly fine. Just push yourself, have correct form, and you'll do fine.
Rollup Sit-ups
As the name would imply, these are regular sit-ups except you roll up into them.
Lay on the floor with your legs flat and spread in a V shape.
Lift your right hand straight up in front of you.
Pull your body up using your abs and touch your left toe.
Roll your body back down. Do not just plop down, try to resist a bit.
Repeat the same thing for the other side. Repeat 25 times. Each side is a 1 count. If you want more of a challenge, try crossing your legs on the ground then lying back.
V-ups
I remember when I first learned V-ups in college. I could barely do one. It was a sad state of affairs at first but over time I was able to do more and more. Do not be afraid to take breaks if you need them.
Lay flat on the floor.
Keeping your legs straight, lift both your legs and upper body off the ground so that your body forms V.
Repeat 25 times!
Like I said these are hard. You may have to start with your legs already off the ground and then just lift your torso. Start with whichever works best for you.
Oblique V-ups
In order to have a set of 6 pack abs, you have to work your obliques, and boy are we ever going to work them.
Lay on your right side with legs at a 30 degree angle.
Place your right hand in front of you for support, and place your left hand behind your head.
Lift your legs and upper body off the ground and contract your obliques by bringing your elbow and knees together.
Make sure your legs and shoulder do not touch the ground. Your elbow and knee do not have to touch for you to feel this exercise.
Repeat 25 times then switch sides.
Core Twists
I always save this exercise for last. If there is anything that burns your abdominal muscles it is this exercise. You are going to be working all your core muscle groups in this one. So take a break if you need it.
Sitting with your knees bent. Clasp your hands together, then, lift your knees off the ground.
Twist side to side as quickly as you can tapping the ground on each side. 2 taps are a 1 count.
I try getting up to 40-50 reps, but if this is new for you, doing 20 may kill your abs. Just do your best. I have also done this exercise with a medicine ball in hand, turning from side to side.
I guess you have now enough exercises to choose from. But you need to bear in mind that this 6 pack abs routine is intense and you do not have to do this routine everyday.
For maximum effectiveness, do them on alternate days!
Complete review of The Truth About Six Pack Abs program for Men & Women.
Written by licensed fitness expert, Michael Geary! If you are serious about developing 6 pack abs, this is the only book you need.
Summary
The most effective way to get 6 pack abs is to exercise your abs, and also to reduce your body fat. So keep an eye on your diet. Go in for cardiovascular exercise or plyometrics thrice a week; this will help you to burn major calories. You may find some of the ab exercises difficult to do initially, but stick to it and you will soon have six pack abs to show off.How to do Ab Crunches the Right Way!
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