If you are attempting to develop a six-pack with your abdominal muscles, you are going to need a combination of the correct lifestyle choices, diet and exercises. To achieve six-pack abs, begin with cardiovascular routines to help drop the fat, and add in some abdominal exercises to tone your six-pack and make it stand out.
Exercise Ball Crunch
Using the exercise ball gets you up off the floor and allows your abdominal muscles to do the majority of the work. Lie down with the ball positioned underneath your lower back. Place your hands behind your head and interlock your fingers. If you prefer, you can cross your arms across your chest. While ensuring that the ball remains stable, raise your upper body off the ball by engaging your abdominal muscles and pulling your ribcage down in the direction of your hips. As you lower back onto the ball, stretch your abdominal muscles and repeat for two sets of 12 crunches.
Abdominal Flutter Kicks
Begin by lying face up on an exercise mat. Place your arms at your sides with the palms of your hands on the floor. Extend your legs completely and bend your knees slightly. Raise your heels approximately 6 inches into the air. Using a rapid motion, begin to make small up-and-down movements with your legs, mimicking the movement of a pair of scissors. Continue kicking for 60 seconds, take a short break and repeat.
Hanging Hip Raise
Hang from a chin-up bar and straighten your arms. Tighten your stomach by drawing your navel in toward your spine, and get into the starting position by flexing your hips and bringing your knees up to a 90-degree angle. Lower your legs slowly while keeping your head and back as straight as possible. Bring your legs back up and repeat for 15 raises.
Alternating Toe Touch
Lie flat on your back and raise your legs straight into the air. Place your head in a neutral position, ensuring there is a space between your chest and chin. Engage your abs and lift your shoulders off the floor, leading with your chest and chin. Extend your right arm and touch your left toes. Return to the start position and repeat, this time touching your right toes with your left arm. Perform 10 alternating toe touches on each foot.
References
- "Boot Camp Abs: Get Rock-Hard Abs with Former Marine Captain Charla McMillian"; Charla McMillian; 2005
- "Six-Pack Abs in 60 Days: The Easy Way to a New, Slimmer Midsection"; Robert Kennedy; 1998
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