Before you start thinking about exercises for a six-pack, realize that you have to follow a very strict diet that is high in nutrient-dense foods and low in fat. Secondly, you have to burn the fat on your stomach with cardiovascular exercise to ensure your muscles will be visible. As far as the six-pack ab exercises go, add resistance to make sure you fully tax your muscles. You also want to hit all areas of your abdomen.
Weighted Bicycle Kicks
Bicycle kicks work the upper and lower abs and obliques all in one motion. The way to do this with extra resistance is to fasten ankle weights to your lower legs. Once you have done that, lie flat on your back with your legs lifted, knees bent and shins level to the floor. After placing your hands on the sides of your head and lifting your shoulders forward, steadily move your opposite arm and knee toward each other while extending one leg out straight. Alternate back and forth in a steady but controlled motion.
Push Crunch
A push crunch is executed from a face-up position on a decline bench with your lower legs hooked under the padded support bars. This exercise primarily targets the upper abs, but the lower abs get called into play as well. Hold a barbell or dumbbells straight above your chest with your arms fully extended. Steadily move your torso up as you push the weights toward the ceiling. Squeeze your abs forcefully for a full second, slowly lower yourself back down and repeat.
Russian Twist
The main part of the abs that get worked with Russian twists is the obliques. These are the muscles on the sides of your stomach. From a seated position on the floor, bend your knees, flatten your feet and lean back slightly. Hold a medicine ball, weight plate or dumbbell straight in front of your chest. In a steady motion, rotate your body from side to side. Every time you do this, try to touch the weight to the floor. Make sure to keep your back as flat as possible throughout.
Incline Leg-Hip Raise
The incline leg-hip raise zeros in on the lower abdominal area. You have two options for adding resistance. Either strap ankle weights to your lower legs or pinch a dumbbell between your feet. To do the exercise, lie face-up on a decline bench or slant board with your head near the top. Reach above your head, grab the padded support and lift your legs toward your body. While doing this, bend your knees and curl your hips upward, lifting them from the bench. After holding for a second, reverse the motion and repeat.
Stability Ball Sit-ups
Stability balls cause you to actively engage your abs to remain balanced. This is before you even do anything. The sit-up exercise targets the upper abs and it is done from a face-up position with your head and shoulders slightly lifted. While holding a weight plate behind your head, lift your torso forward and squeeze your abs forcefully. Slowly lower yourself back down and repeat. When doing sit-ups, keep your lower body completely still and do not let the ball roll.
Member Comments