Developing a six-pack could mean a lifestyle change for. The achievement of this goal is not simply about abdominal exercises but also re-working your diet to give you the nutrients your body needs while also cutting out saturated fats, excessive sugar and high sodium. You will also need to perform cardio workouts regularly to burn the fat that will otherwise cover your six-pack.
Stability Ball
The stability ball exercise is a very simple yet effective ab workout, particularly for the upper abs. It's basically a standard crunch but performed on the exercise ball. Keep your feet flat on the ground and knees slightly bent. Clench your abs as you come up and elevate to no more than a 45-degree angle. Do not lean back too much as this will aggravate the spine.
Hanging Leg Raise
The hanging leg raise is a tough exercise to perform if you lack upper body strength, but the pain is worth the gain that exercise can give. Grab both handles of an overhead pull-up bar and pull yourself off the ground. To perform the exercise, raise your knees up toward your ribcage and then lower down again. Try not to swing during the movement. As you become more advanced, you will be able to raise your legs without bending at the knee.
Cable Crunch
The cable crunch is an effective central abdominal workout. Get down on your knees and take hold of the rope extension of the cable machine; adjust the weight accordingly. Hold the rope behind your head so you are now in an upright bow position. To perform the exercise, bow down to the floor in front of your knees, pulling the extension. Feel the clench in your abs as you go.
Bicycle Kick
This exercise is considered by the American Council on Exercise as being THE most effective abdominal worker. To get into the start position, lie on your back with hands behind your head. Raise your knees so your shins are parallel to the floor. In motion, the exercise involves twisting the upper torso so the elbow almost touches the opposing knee while the other leg stretches. Perform a mirror image on the other side.
Member Comments