Introduction Of Basic Workout To Shape Your Six Pack ABS
To get a six-pack ABS, you must exercise your upper abs, lower abs, and oblique (side abdominals). While you cannot target each area exclusively, each abdominal exercise emphasizes a particular area. The following exercises will help get you started.
Lower ABS. People often find this area hardest to get in shape, so it may require the most attention. Try these exercises to target these muscles.
• 4 x Leg Strokes: Lie on your back with your legs a few inches off the ground. Place your hands near your ear sides. Raise your right leg 90 degree off the ground follow by your left leg. Then lower your right leg slowly back to the starting position, follow by your left leg. Repeat the exercise.
• Alternate ABS Beat: Lie on your back with your legs lift a few inches above the ground, place your hands at your ears sides and raised one leg follow by the other in the air , with small 6 inches range up/down movement.
• Reverse Crunch: Lie at your back with head raise and place on the abdomen. Bend your knee and cross your legs in the air. Move your legs towards your body in reverse directions in repetitives motion. Keep your lower back on the floor.
Upper ABS. The upper abdominal muscles are those right below your sternum. They also must be strengthened to achieve a solid six pack. Here are some exercises that target these muscles.
• Cross Arm Crunches: Lie on your back with your knees bent at a 45 degree angle and your feet flat on the floor. Cross your arms over your chest . Inhale as you use your core muscles to lift your head and shoulders off the ground and toward your knees. Your lower back should remain flat on the ground. Then, exhale as you slowly lower yourself back to the ground.Repeat.
• Verticle Crunches: Get in the crunch position, but instead of placing your feet on the ground, raise your legs in the air, keeping your knees straight. Holding your legs still and keeping your lower back on the floor, raise your upper body toward your legs while exhaling. Then, inhale as you slowly lower back to the floor. Repeat.
• Push Thru: Lie on your back with your hands position in between your thigh. Bent your knee at 45 degree with feet flat on the floor. Then lift your head and shoulders up as much as possible towards the knee, down and repeat.
Oblique. Last but not least, you’ll need to strengthen your oblique muscles. Failure to do so will result in an imbalanced core and a six pack that looks strange or misshapen. Here are some exercises that will help strengthen your side abdominal muscles.
- Foot To Foot Crunch: Lie on your back with your legs elevated and your knees bent at a 45 degree angle and hip-width apart. Then strecth your right hand forward to touch your ankle, back and stretch the other hand to touch your left ankle and back to starting position. Repeat the workout.
- Rotation Oblique crunches: Lie on your back with your legs elevated and your knees bent at a 45 degree angle and hip-width apart. You may find it easiest to rest them on a flat surface such as a bench. Then, place your hands behind your head, and use your core to lift your head and shoulders off the floor, move your right elbow towards your left knee. Return to the original position, and then repeat the movement for your left elbow your right knee. Exhale as you rise up, and inhale as you return to the starting position.
- Double Twists : Sit with your knee bend about half a feet above the ground. Hold your fingers and place your hand /elbow at chest level.Rotate and twist your torso to one side as much as possible then to the other side with your legs off the ground.