6 Pack Abs Workouts - Get a Six Pack of Washboard
has an excellent arsenal of Abdominal exercises to help you toward
your goal of 6 pack abs. Although exercise is a part of this factoring
result, diet is also to be noted. Concentrate of green and colorful,
non starchy veggies for your main meals and snacks including some
complex carbs such as yams and brown rice to round out the plate.
Fruit is okay but keep it before noon and only 1 pc per day at most
since the sugars in fruit can hinder your goals. Clean meats such
as poultry and fish are a better choice for your proteins vs fattier
choices. You should also consider protein shakes to help with the
Cardiovascular work is your next concern. If you are in need of
20+ lbs of fat loss then you need to work up to 3-5 days of 45 mins
moderate cardio work preferably jogging which is your most effective
fat burner especially if you wish to see fast results. The appearance
of a 6 packs or tummy lines is very finicky so these tips are crucial.
You can decrease the cardio to 20 mins 3-5 times per week if you
are already quite lean.
In order to make your abs protrude you need to thicken those squares
with weighted ab exercises. Try this program for a month and see
how you can tighten your mid section in now time by incorporating
the suggestions above.
Warm up with 3x20 of the Bent
Knee Abdominal Hip Raises making sure those hips flick up
off the mat as seen in the clip. Also ensure you are pulling your
belly button into your lower back during these exercises.
Next you would follow that with 3-4 sets of 12 Reverse
Decline Crunches. You can see again how the hips flick up
off the board. This is important to achieve but if you are unable
to at first you keep it in mind and keep working at that. Watch
to not speed on the down phase. If you can, hold the knees for a
second or 2 at the top to really enhance the work.
Exercise Ball Leg Pull Ins is third and you do need some
upper body strength but the good news is that this exercise combines
to help strengthen the chest and arms while your abs do the work
to pull in the ball. Take your time with this and do each rep with
a count of 1, 2, 3 - 1, 2, 3, 4 on return. Breathing out during
exertion will enhance the effect. Perform 3 x 10.
to Toes Abdominal Crunches are also known as V sits, you
want to keep chest out, shoulders somewhat back and settled while
reaching upward and making sure your arms and legs return at the
same time. Work on being able to hold this at the top for a few
seconds then repeat. 3x10 is to be done with this exercise.
To make this program well rounded you would want to add 2 oblique
exercises and in many cases lower back but for this particular program
I focused the time on frontal core.
To Knee Oblique Crunches is a nice basic yet intense addition
to round out the workout. 3 x10 should be done for this exercise.
Finishing this program is one of the most intense exercises on
this page. Hanging
Oblique Knee Raises are counted per side so if you have
10 you do 10 per side! You cannot throw your legs up or you will
swing and make things harder so control is a must! 3x5-10 will most
likely be all you can get done at this stage since we pre exhausted
the middle area with all the above exercises.
Try this for a month then change your program again to focus on
other weak areas. You can reintroduce this program or try a newer
AB program later along the line since you want to change things
at least every 4 weeks.