I don’t know anyone who doesn’t want a toned midsection… This is one of the most asked for “training goals” when it comes to getting into shape. Below is an easy six pack abs exercises workout routine to help you strengthen and tone your abs.
Few Rules And Tips About The Following…..
a. As per the rest of your muscles, for “bigger” ab muscles you increase the resistance and lessen the reps. You can do this by holding for a count of up to 4-6 when contracting your ab muscles or use tubing, dumbbells, weight plates, medicine balls.
If you’ve achieved a fairly strong ab region and but want to reduce your waistline, yet keep it trim, then increase the reps and decrease the resistance to say a count of 1-2 when contracting your abs.
BIG MUSCLES = 4-5 sets of 10 reps holding for a count of 4-6 on contraction
SMALLER MUSCLES = 5 sets of 20+ reps holding for a count of 1-2 on contraction.
b. Quality reps are best. If you’re swinging your legs, arms and head around performing 100’s of reps you are wasting precious training time.
c. If you’re a beginner don’t go performing the advanced abdominals exercises because you will more than likely cause yourself an injury. They are for advanced training folk only.
d. If you have lower back problems then make sure you use some kind of support for your lower back. You can fold up a towel and place it where your back arches up when lying on your back.
e. The closer your legs are bent towards you the less stress on your lower back. So if you find your lower abs exercise – for example – is causing lower back strain keep your legs bent and knees closer to your upper body.
Your Six Pack Abs Exercises…
Lie flat on your back on the floor with your legs bent, feet flat. Clasp your hands lightly behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as your upper body raises. Do not drag your neck and head upwards with your hands rather crunch up with your chest and shoulders letting your neck relax, while being gently supported by your hands. Lower your head and shoulders back down to the floor and repeat.
Lie flat on your back, legs raised and bent, with your lower legs folded. Place your arms down by your sides with your hands facing downwards. Now raise your pelvis off the floor while also squeezing your lower abs, breathing out as you do this. Lower your pelvis down again and repeat the exercise. Use your lower abs – not your legs when raising your pelvis.
Extended Leg Crunch to the sides
Lie flat on your back on the floor. Have your hands raised (fingertips towards the ceiling) above your chest and your arms extended. Your legs should also be extended directly upwards, with the soles of your feet facing the ceiling and keeping your knees slightly bent. Crunch up with both your hands reaching towards your right knee raising your head and shoulders off the floor. Exhale as you crunch up. Squeeze your abdominal muscles then lower yourself down to the floor, keeping your legs in the same position. Crunch up again reaching for the left knee and lowering your upper body down again. and as I’ve already mentioned use your chest to crunch up to reduce the strain on your neck.
Continue here for Intermediate And Advanced Six Pack Stomach Exercises
© Mandy Gibbons
Virtual Fitness Trainer
IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.
Plus BONUS Body Image Audio Training on How to Overcome Comparing Your Body to Others...