EXERCISES TO DO FOR YOUR SIX-PACK PART 1


              Achieving 6-pack abs is a multifaceted effort that requires consistency in clean eating, cardiovascular training, and of course a well devised weight training regimen that includes some effective stomach shredding, fat torching exercises.

Many people seem to be at a loss when it comes to selecting the most effective exercises to sculpt their 6-pack, so I’m going to take the guess work out of this problem and list for you the 6 best exercises to help you obtain your 6-pack.

 

Ab Crunch Machine

Some bodybuilders feel that using machines to train abdominals is an inferior approach to abdominal training, however, many great body builders swear by machines for maximum results.

 

 

 

 

I personally am a big fan of the ab crunch machines that are designed with the gripping handles positioned upwards on both sides of the head.

Which-ever variation of ab crunch machine you decide to use, the important thing to remember is that you need to concentrate on squeezing your rib cage and pelvis together as your abdominals contract.

 

Exercise Ball Pull-In

Begin by lying on top of a stability ball with your belly facing down and using your hands, walk your body over the top of the stability ball while keeping your body straight until just the tops of your feet are facing down on the very top of the stability ball.

 

 

 

 

At this point you will be in a push up position with your arms straight and your abdominals pulled in. Next, using your abdominal muscles, tuck your knees up towards your chest as the ball rolls in the same direction with the tops of your feet planted on top of the ball.

Once you’ve brought your knees and the ball as far up towards your chest as you can, pause for 1 second and then slowly straighten your legs back out and return the ball to the starting position.

 

Barbell Floor Wiper

Lie on your back on the floor, holding a barbell over your chest with straight arms.

Keeping your legs straight, raise your feet directly above you.

 

 

 

Start lowering them towards the right side of your body but don’t let them touch the ground. Reverse back to the L-shaped position, lower to the left, then reverse. That’s one rep.

Pause and hold for a second when your feet are hovering an inch from the floor.

This will not only work your obliques but, because your body is working against the rotation, it’ll hit your whole core too.

 

Cable Woodchopper

Set the cable to the highest pulley position. Stand side on to the machine, grab the handle with both hands, step away from the tower and stand with your feet shoulder width apart.

 

 

 

 


With your arms fully extended, pull the handle down and across your body to the opposite knee while rotating your torso.

Pivot your back foot and bend your knees. Return to the start position slowly under control.

Don’t let the cable whip you back to the start position or you’ll waste half the rep.

Fight against the weight and take a full three seconds to return to the top of the rep. The strength you gain from rotation exercises is immediately applicable to the sports field. Power through.

 

Barbell Floor Wiper

Lie on your back on the floor, holding a barbell over your chest with straight arms. Keeping your legs straight, raise your feet directly above you.

 

 

 

 

Start lowering them towards the right side of your body but don’t let them touch the ground. Reverse back to the L-shaped position, lower to the left, then reverse. That’s one rep.

Pause and hold for a second when your feet are hovering an inch from the floor.

This will not only work your obliques but, because your body is working against the rotation, it’ll hit your whole core too.

Cable Core Rotation

Hold a cable with both hands to your right side, so your left arm is straight and stretched across your body.

 

 

 

 

 

Only moving your arms, pull the cable to the opposite side until your right arm is straight.

Return the cable back to starting position and repeat.

Lock out your arms and shoulders, resisting the urge to drag the weight around with these muscles.

The more you are able to isolate your core the quicker your six-pack will start to emerge.

Barbell Rollout

Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip.

 

 

 

 

Position your shoulders directly over the barbell and slowly roll the bar forwards. Pause and then reverse the move.

The further you roll out the harder it gets. Don’t over extend and let your hips sag.

One short rep with a set core is superior to a full one with an arched back.

Dragon Flag

Lie back and hold the bench behind your head. Bend your knees and kick your legs up towards the ceiling, bringing your backside and back off the bench.

 

 

 

 

Slowly move your body back down to starting position, then repeat.

It might make it easier, but don’t swing your legs back up to the top of the rep.

Instead, slowly pull your legs into a crunch before extending them upwards – it’s two moves for the pain of one.

Medicine Ball Slam

Stand with your knees slightly bent holding a medicine ball above your head with your arms extended.

Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you.

 

 

 

 

Let your arms follow through so you don’t fall forward. Catch the ball on its way back up and repeat.

Make sure you’re using this move as an abs exercise, not a shoulder builder.

Focus on crunching your abs as you bring the ball towards the floor, you’ll be amazed at how much more power you generate.

It’ll bounce so high you’ll have to look out for low ceilings.

 

Flat Bench Lying Leg Raise

Lie back on the bench with your legs extended in front of you off the end. Use your hands to grip the bench and steady yourself.

 

 

 

 

Keeping your legs straight as possible, exhale and raise them until they are perpendicular to the floor. Slowly lower to the starting position.

Force your lower back into the bench by tensing your core.

Not only will this ensure you use more of your mid-section throughout the rep, it’ll take strain off your spine and help injury proof the move.