A trim midsection with tight six-pack abs is the common goal when people work out. The "six pack" has become one of the tell-tale signs of someone who is in good shape, but it can be one of the more difficult areas of the body to work out. It requires a good diet and regular exercises that focus on the abdominal muscles. Workouts that stress stability, balance and contraction on a regular basis are one way to achieve a "six pack."
Matrix
Kneel on the floor with a 5 to 10 lb. medicine ball. Your knees should be about hip-width apart. Press the medicine ball against your abs and slowly lean backward as far as possible while keeping your back straight and your knees touching the ground. Hold the position for about three seconds, then slowly raise yourself back up to the original position using your stomach muscles. If possible, perform three sets of 15 repetitions each.
Nose-To-Knee Crunch
Lean forward, supporting yourself with your arms on an exercise ball. Your hands should be about shoulder-width apart while you are balancing on your toes. Keep your back straight and slowly lift your right knee upward toward your chest. Hold this position for a second or two, then lower your leg back down. Slowly lift your left leg upward toward your chest, hold, then lower it back to the floor. Keep your arms straight, locked at the elbows, during the lifts. Repeat the exercises 12 to 15 times on each leg. Perform at least two sets while briefly resting in between.
Wrist-To-Knee Curl-Up
For this workout, lie on the floor, flat on your back, with your fingers touching your temples and elbows bent outward at 45 degrees. Bend your knees and slowly lift them off the floor toward your chest. Hold this position throughout the exercise. Now quickly raise your left knee up to your right wrist and back. Raise your right knee up to your left wrist and back. Continue to go back and forth, raising each knee to each opposite wrist for 10 to 15 repetitions. Rest for a couple of minutes and repeat the exercise again. Focus on using your stomach muscles during the exercise.
Medicine Ball Curl-Up
Start the medicine ball curl-up by lying flat on your back on the floor. Keep your feet flat with your knees bent at about 90 degrees. Grasp a medicine ball with both hands and hold it above your head. With your arms straight, sit up quickly while continuing to hold the medicine ball with both hands. Thrust the ball over your head and out in front of you as your sit up. Focus on using your stomach muscles to lift your body. Lower back down quickly, then rise up again. Continue to quickly go up and down with the medicine ball for 10 to 15 repetitions per set. Rest for a couple of minutes in between sets.
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