Peter Francis, Ph.D., conducted a study rating the effectiveness of abs exercises at the Biomechanics Lab at San Diego State University, documented by acefitness.org. His research found that the quickest way to get six-pack abs requires no exercise equipment. All you need is the dedication to exercise properly a minimum of three days per week.
Considerations
A healthy low-fat diet is the first life change required to develop six-pack abs quickly. To also maintain six-pack abs, you should perform exercises regularly. Exercise your entire abdominal region every other day so the muscles have at least one day of rest. Overexercising will do nothing more than cause your abdominal muscles to fatigue, and it will not help develop six pack abs quicker. Following these diet and exercise guidelines can show results in as little as a month.
Lower Abs
Strengthen your core with the hip thrust and reverse crunch exercises. A hip thrust is when you are lying on the floor, with your hands at your sides bringing your knees toward your chest and lift your pelvis off the floor. The reverse crunch is raising your legs until your thighs are perpendicular to the floor while contracting your abs.
Upper Abs
Exercise your upper abs with the bicycle maneuver and vertical leg crunch exercises. Perform bicycle maneuvers by lying on your back, bringing your legs up 45 degrees and pedaling in the air. Vertical leg crunches are also done on your back, legs straight up in the air, ankles crossed and lifting your upper body toward your feet.
Obliques
Finish your ab workout by toning your obliques with long arm crunches and a crunch heel push exercise. Long arm crunches involve doing sit ups with your feet on the ground and your arms extended straight above your head, hands clasped. The crunch with a heel push is when you lift your shoulders off the ground and press down on your heels at the same time.
Warning
Prior to starting any new exercise workout routine, seek the advice of a physician to get a health clearance to proceed. The physician can determine if these ab exercises are appropriate for you. If these exercises, are not appropriate then the physician may recommend ab exercises that are suitable. If any unusual pain occurs in the abdominal area during these exercises, stop immediately and contact a physician.
Member Comments