Wed. Apr 14th, 2021
SixPack abs

If your goal is to have have six-pack abs, this six exercises is perfect for your workout routine.

First and most important, abs are made in the kitchen, You need to have proper diet than you can focus on your abs training.

The core is the body’s center of power. Balance and stabilization workouts help define the abdominal muscle groups, which results in the defined stomach many desire.

Six exercises for your abs workout routine:

Reverse Crunch:

Reverse Crunch

How:

  • Lie on your back with your arms on the floor at your sides, palms facing down.
  • Bend your knees and bring them towards your chest by contracting your abs.
  • As they rise, roll your pelvis to lift your hips off the floor.
  • Squeeze at the top then slowly lower until your thighs are perpendicular to the floor.

Why: The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors.

Standing Cable Crunch.

Standing Cable crunch

 Using a rope attachment, place your back towards the cable pulley system and hold the ends of the rope above your shoulders and near your upper chest.

With knees slightly bent, keep your lower body stiff and crunch downward, trying to touch your elbows to your thighs.

Barbell or Ab Wheel Rollouts.

 Using a barbell loaded with 25 or 45 pound plates, or an ab wheel, kneel and place your hands in a comfortable position. Take the ab wheel and roll forward until your body reaches a horizontal position. From here, roll the ab wheel back to the starting position and repeat.

THE PLANK

Why:  BECAUSE you have more abdominal activity than a regular crunch.

How: Supporting yourself on your forearms and the balls of your feet, bridge up and position your body in one straight line. Pull your abs in tight and hold for 30-60 seconds.
Kick it up a notch: From the plank position, reach forward with your right hand, hold for a count and slowly return to the starting position. Do the same with your left hand and repeat.

SIT UPS

Traditional situps

Good old Sit-ups need to be a part of your fitness routine, You can increase the intensity by using weights or an incline.

To do this:

  1. Lie on your back with bent knees and your feet anchored.
  2. Tuck your chin into your chest to lengthen the back of your neck.
  3. Interlace your fingers at the base of your skull, cross your arms with your hands on opposite shoulders, or place your palms down alongside your body.
  4. Exhale as you lift your upper body up toward your thighs.
  5. Inhale as you slowly lower yourself back down to the floor

 Bicycle Crunches

The bicycle move is great. Start by lying on your back, knees bent, feet in the air. Bend elbows and place your hands behind your head. Start circling legs in a bicycle-like motion, bringing opposite elbow to knee. Do this for one minute.

By admin

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