Reach your Six Pack Ab Goal
A six pack abdominal is very much the need of the modern man. Sedentary lifestyle, bad food habits, and an unhealthy lifestyle contribute to that fat that is depositing on your belly. Revealing the six pack abs could get a little difficult for most of you and this is because it requires dedication. Also because most people do not know the type of exercises that they should be doing. Here is a guide for the 10 best ones.
Crunches are a lot like sit ups, only with a slight modification. For this you will have to lie down straight and then bend your knees while your feet should be flat on the floor. Then after crossing your arms across your chest and then lift your shoulders off the floor, and finally it is very important not to lift your entire body off the floor. For a little extra crunch you may suspend your legs in the air.
Hanging Knee Raise
This is an exercise that you should do in order to develop the lower rectus abdominis and for this you will need to hold the chin up bar using a hand grip and then allow your body to hang straight keeping your feet together. You will have to make sure that you do not swing there, just be still. Then you should curl your knees up towards your chest all the while keeping your legs together and then once you have curled then pause there for a few seconds. Then slowly lower your feet back towards the floor.
Seated Leg Tucks
You will do this exercise to develop both the upper and lower Rectus abdominis. For this you will have to sit crosswise on a bench while holding the sides for support. Then slightly raise your legs and bend your knees and lean backward at about 45 degree angles. Then you should curl your upper body towards the pelvis and simultaneously lift your knees up towards your head. Your body should look like a V shape.
This will put pressure on both your upper and lower abdomen. For this you should place a mat on the floor and lie on your back there, and then extend your arms above your head. Then simultaneously you should lift your arms and legs toward the ceiling until you have touched your toes with your fingertips and then return to the former position.
This exercise will allow you to develop your upper and lower rectus abdominis. The idea here is to use a machine to train the abdominals for better results. Ab crunch machines are designed with gripping handles that are positioned upwards on both sides of the head. You have to remember that the important thing is to concentrate on squeezing your rib cage and your pelvis together as your abdominals contract.
This is a variation to your regular crunches wherein you will have to lie down on a bench with your knees bent and your upper legs at a 90 degree angles with your torso. Then grab the bench from above your head to become stable and use your ab muscles to pull your knees toward your chest until they reach your elbows. This position must be held on to for about three seconds and then you can return to the starting position.
Side Crunch on Ball
This exercise is for the sides of your body, and for this you would need a Swiss ball. You have to lean onto the ball and ensure that your torso is off the ball. You should support yourself by pressing the soles of your feet against the bottom of a wall. Then after placing your hands by your ears you should contract your left oblique muscles and lift your torso up as far as you can. Hold here for about three seconds and then release.
This exercise is for your upper and lower rectus abdominis and once again requires a machine, and the precise machine for this purpose is the cable machine. Then attach a rope to the overhead pulley and grasp the ends with one end on each hand. Then after kneeling down you should hold the rope in front of your forehead, bend and curl your torso downward. You must have your back muscle rounded and move your head towards your knee. Keep squeezing your ab muscles at the end of the movement!
Medicine Ball Twist
This helps you to develop the External obliques, intercostals and prectineus. For this you will need to sit on the floor and hold a medicine ball between your hands and your feet should be out in front of you. The medicine ball should be held straight out from your chest with your arms bent and then twist your torso over to one side as far as you can. Then bring the medicine ball towards the floor on that side of your body. You should pause here and twist torso in the opposite direction as far as you can and bring the ball towards the floor.