Six Pack Workouts
(Note: Keep in mind that before you begin these exercises, or any exercise for this matter, that you are properly warmed up. A few minutes of jump rope, a light jog, or even some jumping jacks can serve as an adequate warm-up. You may also want to consider performing these exercises at least an hour and a half after you’ve consumed a meal.) Day 1: The first set will consist of bicycle crunches. To perform this technique you will lie prone to the floor and will kick your opposite knee to your opposite elbow to perform one rep. You will then perform this with the opposite knee to elbow motion and will continue this at a moderate pace, roughly two reps per second. For a beginner I would recommend starting with 20 repetitions, ten on each leg. For an intermediate to advanced athlete I would recommend 40-60 reps. The second exercise will consist of a Russian twist. This exercise is performed by sitting prone on the floor with both legs lifted about two inches from the ground in front of you. This position you will hold while your torso will pivot from left to right. While twisting, make sure to touch the ground next to you in order to execute a full range of motion throughout your core. I would recommend the same amount of reps as the previous exercise as well as the differing number of reps in respect to experience level. The third exercise will be static leg scissors. This will further target the lower abdomen. To perform this exercise, lie flat on your back while raising both legs in front of you about 2 inches from the floor. If this position is new to you, you may want to start by placing your hands palms down under your gluteus to maintain a greater stability for your pelvic muscles and hip flexors. The beauty of this exercise is the added strength benefit that it can provide for your hips. The problem is that if you don’t have adequate strength in this region prior to performing the exercise, there’s a chance of injury; so placing the hands beneath your hips is recommended. Once you’ve obtained this first position, complete the rep by spreading you legs out about 100 degrees in relation to the plane of your hips. If this is painful, reduce the range of motion until you become more flexible. One repetition equals an open to closed motion. For a beginner try completing 10 reps. For intermediate to advanced, strive for 25 to 40 reps. The next exercise in this program is the side raise. To complete this exercise, start in a side plank position. To complete one rep, simply lower your waist just before touching the floor, and then return back to a side plank to complete one rep. Do this on each side to complete one set. Beginners should start with ten reps, while advanced and intermediate athletes should complete 20-30 reps. The final exercise in the cycle is the toe touch. Simply lie on your back and lift your feet as high as you can up in the air perpendicular to your body and the floor. Complete a rep by touching your toes with your hands and then lowering your shoulders back to the floor in the starting position. 15 reps for beginners, 25-30 for advanced and intermediate. Perform these exercises in this order for 3 total sets to complete a day’s ab workout. Repeat this full program for the remaining two days to complete a full weeks workout. If you combine this program with a solid diet and good technique, you’ll be well on your way to obtaining a shredded six pack! 1. Bicycle Kicks…20, 40-60…rest 10 sec 2. Russian Twist…20, 40-60…rest 10 sec 3. Static Leg Scissors…10, 25-40…rest 10 sec 4. Side Raise…10, 20-30…rest 10 sec 5. Toe Touches…15, 25-30…rest ten sec Complete this rotation three times continuously… |
