Bodybuilding Videos - Six Pack Abs Workouts For
A Flat Stomach - Part 3
This six pack abs workout is perfect if your goal
is to get a lean and ripped stomach. Getting six pack abs can be
very difficult, especially if you don't have the genetics or have
a fast metabolism to burn off body fat easily. You will need to
really dedicate yourself and be very strict with your nutritional
plan along with keeping up with your cardio workouts. Cardio is
critical because it allows you to burn extra calories every day
which helps decrease your overall calories and hopefully create
a calorie deficit. You need to burn more calories than you consume
in order to burn fat off.
When it comes to nutrition, the food you eat is paramount
when it comes to getting six pack abs. Remember the old saying,
"You can't out exercise a bad diet". A great example of
this is if it takes you 10 minutes to eat five slices of pepperoni
pizza, it will take about 2-3 hours of cardio exercise to burn it
all off. This basically means that its almost impossible to burn
off the amount of calories you consume when you eat unhealthy junk
Since body fat comes off from all over your body,
its important to add resistance abdominal exercises to stress your
stomach muscles and develop them. When you combine all three factors
(cardio, diet, ab exercises), you have the perfect plan to achieve
a lean and ripped stomach.
This six pack abs workout consists of 3 different
exercises that target different areas of the abdominal region. These
exercises include the parallel bar knee raises, lying medicine ball
leg raise crunches and lying leg raises with an exercise ball.
Parallel Bar Knee Raises: Position yourself
on some parallel bars, holding yourself up with your elbows and
forearms with your legs hanging straight down. Use your abdominals
to pull your legs up toward your chest. As your knees come to your
chest, ever so slightly roll your upper body down toward your knees.
Be sure to squeeze your abs at the top of the movement for a one-count.
You want to focus on doing 20-30 reps per set for a total of 3 sets.
Lying Medicine Ball Leg Raise Crunches: Lie
flat on your back on a mat with your feet flat on the ground and
your knees bent. Grab a medicine ball with both hands and hold it
on your chest. Push the small of your back down to the floor to
isolate your AB muscles. Begin to roll your shoulders off the floor.
Continue to push down with your lower back. Your shoulders should
come up off the floor only about four inches, and your lower back
should always remain on the floor. As you crunch up while holding
the ball, raise your knees to your chest at the same time in order
to place maximum tension on your abs. As always, make sure you let
your abs do the work in a slow and controlled fashion! You want
to focus on doing 20-30 reps per set for a total of 3 sets.
Lying Leg Raises with Exercise Ball: While
laying on the floor, position the exercise ball between your feet
and squeeze to hold the ball while you lift the ball up above your
stomach. Try to keep all the tension on your abs throughout the
movement. You want to focus on doing 20-30 reps per set for a total
of 3 sets.