Workout code for six-pack abs of steel

By:Ariba Khaliq, Onlymyhealth Editorial Team,Date:Apr 05, 2014

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The aim of this workout is to comprehensively train all the muscles of the core to produce a perfect chiseled six-pack.
  • 1

    Get a Quick Six

    There are many different exercises that you can use to get abs. All of these are hard work, and most of them are very slow to create noticeable results. Which is why, we have brought to you the workout code to get desired abs successfully. The aim of this workout is to comprehensively train all the muscles of the core (alternating between upper and lower abs) to produce a pefect chiselled six-pack. Image Courtesy:gettyimages.in

  • 2

    10 Reps of Sit-ups

    Lie on your back. Bend your knees to a 90 degree angle while keeping your feet flat on the floor.  Place your hands on opposing shoulders, so that your arms are crossed over your chest, or behind your head. slowly and gently lift your head first, followed by your shoulder blades. Pull up from the floor until you're at a ninety-degree angle, or when the elbows are on, or past, the knees. Hold the position for a second. Slowly bring the torso back to the floor. Image Courtesy:gettyimages.in

  • 3

    10 Reps of Reverse Crunches

    Lie on the floor and reach back over your head to grip the object behind you. Make sure your arms are raised straight up from the sides of your body rather than crossed or bent over your head. Position your feet so that they are kept together or crossed at the ankle, keeping your knees bent at a 90-degree angle. Curl your hip upward and off the floor, pushing your legs towards the ceiling. Your feet should remain touching, or crossed, throughout this movement. Lower your legs back to the floor until your feet are touching the ground. Image Courtesy:peerfit.com

  • 4

    10 Reps of Sitting Twists

    Sit on a flat surface with your legs pointing straight out. Make sure your back is as straight as possible so that you sit tall. Place your right foot on the outside of your left knee so that your right knee is pointing straight up. Support yourself with your right hand resting behind you. Flex your left foot towards your body while keeping your left knee straightened. Hold this position for as long as you like. Switch sides and repeat, this time with your left foot over your right knee and your upper body oriented to the left. Image Courtesy:gettyimages

  • 5

    8 Reps of Scissors

    Raise both legs toward the ceiling. Keeping them straight, lower your left leg until it’s about six inches off the floor. Lift your head and shoulders off the floor and grasp the back of your right leg, gently pulling it toward you. Switch legs and repeat on other side. Image Courtesy:amazonaws.com

  • 6

    8 Reps of Leg Raises

    Lie flat on your back with your legs stretched out in front of you. Bend your legs and raise them, keeping your toes pointed. Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed. Slowly lower your legs to about an inch off the floor. Slowly raise your legs back up to the ceiling. Image Courtesy:s3.amazonaws.com

  • 7

    20 Reps of Flutter Kicks

    Lie on mat. Place hands under buttocks. Elevate legs. And Perform short kicks in alternating fashion. Maintain abdominal contraction. Image Courtesy: cf.ltkcdn.net

  • 8

    Plank Exercise for 30 sec

    Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Image Courtesy: s3.amazonaws.com

  • 9

    Elbow Plank for 30 sec

    Lie face down on a gym mat with elbows and forearms flat on the mat. Raise the trunk, thighs & knees off the floor so the body is supported only by the forearms and tip toes. Pull in the abdominals tight and keep the pelvis straight. Maintain a straight back throughout the exercise. Hold this position for at least 10 seconds or until form begins to fail. Image Courtesy:lifeslittlebits.files.wordpress.com

  • 10

    Levels

    Break your exercise into 3 levels. Do 3 sets of these ecercises in levels 1, 5 sets in level 2, and 7 sets in level 3. You must rest upto 2 minutes between each set. Image Courtesy:lifeslittlebits.files.wordpress.com

  • 11

    Tip

    At all times, you must keep your body as straight as possible during the plank routines, bringing your core stabilizers into play. Image Courtesy:gettyimages

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