Bodybuilding Videos - Six Pack Abs Workouts For
A Flat Stomach - Part 1
Having a six pack of ripped abs is one the most important
goals for many people starting a fitness routine. The key to getting
abs is to remove the excess layer of body fat covering the ab muscles
and this is accomplished with diet and cardio along with key exercises
that target the stomach muscles. Diet and cardio plays such a critical
factor because you need to eat the right foods that fuel your body
and eat enough protein to rebuild lean muscle tissue. Cardio is
also critical because you want to burn off excess calories each
day to ensure you create a calorie deficit in order to lose body
fat. The calorie deficit you want to create is 500 calories burned
each day which will equal 1 pound of fat loss per week since there
is 3,500 calories in a pound of fat (500 calories per day times
7 days equals a total of 3,500 calories).
This six pack abs workout consists of 3 different
exercises which include the hanging leg raises, exercise ball crunches
with a medicine ball and lying leg raises on the floor. Your goal
is to complete 3 sets per exercise for a total of 9 overall sets
for this abdominal workout. If you are a beginner, lower the total
amount to 4-6 sets for this workout. Try to really push yourself
and focus on slow and controlled exercise technique to make sure
you get the most out of this workout.
Hanging Leg Raises: Hang from a pull-up bar
with your legs straight down. Raise your legs by bringing your knees
up toward your chest, but only until even with your waist. Focus
on having the movement be slow and controlled and concentrate on
using your abs to bring your legs up. Slowly return to the starting
position and repeat. You want to focus on doing 20-30 reps per set
for a total of 3 sets.
Exercise Ball Crunches with a Medicine Ball:
Using a large exercise ball, lay your back on the ball with your
feet placed firmly on the floor. Your lower back should be centered
on top of the ball. Hold a medicine ball securely over your head
and crunch your upper body forward while keeping the medicine ball
overhead. Be sure to contract your abs at the top of the movement
for a one-count. Slowly return to the starting position and repeat.
You want to focus on doing 20-30 reps per set for a total of 3 sets.
Lying Leg Raises on the Floor: Lie flat on
your back on the floor and place your hands under your butt. Keeping
your legs as straight as possible, raise your legs up and bend your
knees so that you bring your knees up towards your chest. You want
to slightly raise your butt off the floor at the top of the exercise
in order to place maximum tension on your abs. Lower legs back down
to the start position and repeat. You want to focus on doing 20-30
reps per set for a total of 3 sets.