The battle to achieve a ripped six-pack abdomen is fought not only in the gym but also the kitchen. You must lose the layer of fat that covers your belly, otherwise your six-pack will never show. Take all junk food out of your diet, and replace it with nutritious foods like lean meats, fruits and vegetables, whole grain and plenty of water. Cardio interval training will also help you to burn off the fat quicker, notes MayoClinic.com
Bicycle Kick
Lie flat on your back and raise your legs. Bend the knees to create a 90-degree angle; your shins should be level to the floor. Then, put your hands behind your head and raise your shoulders. Like riding a bike, pump your legs up and down and simultaneously move your elbows to meet the opposite knee, twisting your torso. This works the obliques as well as the upper and lower abs. Add ankle weights for further resistance.
Incline Leg-Hip Raise
Lie face-up on a decline bench and place your hands above your head, gripping the top of the bench. Raise your legs up toward your body, bending your knees and lifting your hips off the bench. Once your knees almost reach your chin, return to the starting position and repeat. This exercise provides an intensive workout for the lower abs. You can add resistance to this exercise by either placing a dumbbell between the feet or using ankle weights.
Stability Ball Sit-Ups
Lie across the top of the stability ball so that your shoulders, back and tail bone are in contact with it; the knees should create a 90-degree angle. With hands behind your head, lift your torso forward and squeeze your abs tight. Return to starting position and repeat. You can hold a weight plate or medicine ball behind your head to add resistance. This exercise targets the upper abdominal muscles, in particular.
Side Crunch
Lie on one side on the floor; extend your floor side arm out for balance. Cup your other hand behind your head for support and have the elbow pointing up at the ceiling. Keeping your head straight and supported, move your upper torso toward your feet, clenching upper side obliques. Simultaneously, lift your legs from the floor, keeping ankles together. Repeat, and then perform on the other side for a full oblique workout.
Member Comments