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 play 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.