Fancy ab machines you see
on TV are the last exercises you will ever want to spend your time on, here are
the very best for those who really want six pack abs
The top 10 overall exercises you will need to focus on in order
pass your 6pack quest.
High Intensity Interval Cardio
6pack abs are all about having a high metabolism.
HIIT makes your body burn calories at a high rate
throughout the day and night after training as well as
during training.
Look at the body of Olympic sprinters, they perform
interval training (sprints) and they have ripped 6packs.
High Intensity Weight Training
Weight Training causes your body to increase metabolism
and become more efficient at burning stomach fat.
It is a valuable tool to turn your body into an
abdominal fat burning furnace.
Core Exercises
Core exercises are stability exercises that work
primarily the transverse abdominis.
These exercises tighten up your mid-section making your
waist smaller.
The easiest core exercise to start with is the plank.
The key to success with core exercises is to learn how
to perform the exercises properly and never deviate from the
proper form.
Corrective Stretching
WHAT Stretching? Yes, bad posture can cause your
lower stomach to protrude forward. This is due to the
anterior pelvic tilt which is caused by tight hip flexors
and hamstrings and weak glutes, due to guess what?
Yes, you sitting on your butt all the time.
Performing abs exercises improperly can also cause this
to worsen.
Corrective stretching will help your body return to
proper alignment and your stomach will look flatter.
Hanging Leg Raises
These are not for the beginner. If performed
properly they are probably the most intense abs exercise.
The name hanging leg raises is not actually what you are
supposed to do. Raising the leg is hip flexion.
Performed properly by hanging from bar, ab-arm straps,
or ab chair and raising knees towards your chin, making sure
your abs go through a reverse crunch-like motion.
Resistance Abdominal Exercises
Using resistance for abdominal exercises can increase
the size of your abdominal muscles.
This means you can have abs showing with a higher % of
body fat.
When your body fat % is lowered you will have a great
looking 6pack.
BOSU Ball Crunches
The BOSU allows you to do most floor abdominal exercises
but with increased range of motion.
The best BOSU exercise is the bicycle (explained below)
on the BOSU ball, Good luck with that!
Physio Ball Crunches
Lying on a Swiss ball allows your abs to go through a
larger range of motion than anything on the floor.
Also requires you to stabilize your core muscles.
Perform by having hands interlocked behind your head,
and raising your elbows up toward the ceiling.
Remember to lower yourself slowly and keep the core
engaged.
Bicycle Maneuver
The bicycle maneuver has been clinically proven to
recruit the largest percentage of abdominal muscle fibers
Performed lying on the floor with hands behind head.
One foot forward and one foot up at a 90 degree angle.
You are going to alternately reach your elbow to your
alternate knee and repeat as many times until your abs are
begging for mercy.
Crunches
Just learning to contract the abdominal muscles properly
while having the core engaged could be the only abs exercise
you need to get a 6pack.
Top 6 Abdominal / Core Exercises for Getting
a 6pack
The top 6 exercises that focus on your mid section. These
exercises work with different angles, resistances, and muscle groups
to make your waist smaller and tone the muscles under your fat and
skin.
Remember your mid-section or core is made up of 22 muscles.
The rectus abdominis (Abs) are only 1 of them. Abdominals are
only 1 of them.
Top 8 Specific Weight Training Exercises for
6pack Abs
If you're looking for a 6pack Abs Program with Everything you
Need to Know