Do you really want to build up and strengthen your abs? Try this super abs workout that comes with 8 ab exercises. Note: not everyone like doing crunches and some fitness experts believe there are more effective and easier ways to exercise to build up your six pack. If you want to learn about other exercise innovative methods for training the abs check out this 0-6 Pack Abs Review on the website Cargills.co.nz.
Instructions For the Workout
Start out doing three sets of 20 repetitions for one or two of these exercises during your abs workout. Then as your abdomen gets stronger add a few more exercises to your routine. Also, try to rotate a few different exercises in each week for variation.
Remember that these exercises alone will not help you develop a flat tummy or six pack abs. You will also need to do regular cardio exercises and eat a fat burning diet.
Here are the ab exercises that you can use to build up your six pack if you don’t mind doing crunches and sit ups.
Lie on your back on the floor or a mat with your knees bent and your feet flat on the floor. Curl your torso up toward your knees, lifting your shoulders a few inches off the floor. Now, contract your abdominal muscles and hold for one second. Return to the starting position and repeat.
2. Twisting Crunches
These are performed just like crunches except as you raise your shoulders, rotate your torso toward one side. Then rotate back down to the starting position. Do half of the set twisting toward your left, then half twisting toward your right.
3. Compound (Cross-body) Crunches
Lie on your back on a mat, put your hand behind your head, bend your knees and have your feet flat on the mat. Now curl your body forward and contract your abdominal muscles. Bring your right elbow and left knee together. Return to the starting position and repeat the exercise, this time bringing your left elbow and right knee together. Continue to alternate throughout the exercise.
4. Cable Crunch
Kneel on a mat under high pulley on a weight machine. Using an underhand grip, grasp the pulley attachment and pull it down even with your face. Use your abs muscles to pull the weight down, and bring your elbows down to your lower legs. Hold for a second, then return back to the starting position, using your abs to control your movement the whole time.
5. Roman Chair Sit Ups
Hook your legs under the padded bar. Start in upright position, and then slowly lower your upper body down to a horizontal position. Bring your body back to the starting position. If you don’t have the roman chair apparatus, you can use a standard weight bench and a weighted barbell on the floor to hook your feet under.
6. Hanging Leg Raises
With your hands widely placed on pull up bar, slowly lift up your legs and bring your knees to your chest. Lower and repeat.
7. Exercise Ball Crunch
Sit on the ball and roll forward a bit until the ball is under your lower back. Cross your arms. Begin by contracting your abs, bringing your upper body up to about a 45 degree angle. Then slowly lower back down. Use your abs to control your movement and go slow to keep the ball from moving.
8. Bicycle Crunch
Lie flat on your back on the floor or a mat with your hands behind your head. Bend your knees with your feet off the floor. Slowly start pedaling your feet, and as each knee moves toward your head, bring your opposite elbow up to meet it.