Bodybuilding Videos - Six Pack Abs Workouts For
A Flat Stomach - Part 4
If you're visiting this page, you either have a desire
to obtain a leaner stomach or you might even want to achieve a set
of ripped, washboard abs. Whether you want to decrease a little
fat from your stomach or get absolutely shredded, you will need
to include 3 main elements into your abdominal routine. These three
things include diet, cardio and ab exercises. Diet and cardio are
the most important factors since you could literally do AB exercises
everyday for a year and not see your abs. This is simply because
you have an extra layer of body fat covering your abdominals and
you need to shed this before you can see them.
The way you do this is through taking in less calories
than you consume. This is called a calorie deficit and its critical
for long term success. There are two ways you can create a calorie
deficit, either through eating less calories or through burning
additional calories through cardio exercise. The best way is to
do a little of both.
Your overall daily calorie burning goal should be
around 500 calories. This is because it takes a total of 3,500 calories
to burn 1 pound of fat. If you burn 500 calories each day, this
will equal 3,500 calories per week. The best thing you can do is
to eat 250 calories less each day and burn an additional 250 calories
with cardio exercise to reach the target goal of 500 calories per
day. When you combine diet and cardio, its much easier than dieting
too strictly or doing too much cardio. Mix both diet with cardio
and it will be much easier to stay on track.
There are 3 main abdominal exercises in this six pack
abs workout. These AB exercises include lying medicine ball crunches,
elbow to knee oblique crunches and flutter kicks.
Lying Medicine Ball 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 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.
Elbow To Knee Oblique Crunches: Lie on your
back and keep your feet flat on the floor. Place your hands behind
your head. Curl up and bring your left elbow and shoulder across
your body while bringing your right knee in toward your left shoulder
at the same time. Reach with your elbow and try to touch your knee.
You can either do one side for all your reps, then switch to the
other side or alternate sides. You want to focus on doing 20-30
reps per set for a total of 3 sets.
Flutter Kicks: Start by lying flat on your
back on a mat with your arms by your sides and your palms down.
Extend your legs fully with a slight bend in your knees. Lift your
heels about 6 inches off the floor. Make small, rapid up and down
scissor style motions with your legs. The key is to focus on having
your midsection do the work and to keep your abs constantly contracted
throughout the exercise. You want to focus on doing 20-30 reps per
set for a total of 3 sets.