In the balmy tropics of South-East Asia, it's summer all year round, and that means a beach body is always in season. The main component of a beach body is a chiselled six pack, which is incidentally one of the most popular physique goals many have when they enter into fitness. They're not easy to attain, but flaunting a solid set at the beach is incredibly satisfying.
To get you to a beach body faster, here are five exercises that'll help mould your abs into shape. Having good nutritional habits and sticking to a regular regime, however, is the most important step you can take.
HANGING LEG RAISES
Photo credit: Abs Machine Guide
This intensive exercise is a core smasher. Head to a pull-up bar, and hang from it with your arms in a wide grip. Keep your pelvis back, with your legs straight.Exhale, and using your core, pull your legs up until they make 90 degrees with your chest. Return to the starting position. It is best if you perform this move slowly, taking your time to raise and lower your legs. Once you get the hang of it, you can strap on some light leg weights to increase the efficacy.
DECLINE WEIGHTED SIT UP
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Instead of doing your sit ups on the floor, head on over to a weight bench. Prep the bench by placing it in decline position. Sit down, keeping your feet locked under the padded bar. Have the weight held up to your chest with both hands. Then, lower your body and perform a sit up. Gravity here plays an important role in increasing the resistance with each push-up, getting you to sculpted abs faster than a regular sit-up would. If you're not at a level where you're comfortable with weights just yet, you can do this without them.
Photo credit: Pop Workouts
These are a classic ab-building move. Your abdominals aren't just about your six-pack, but encompass other fundamental, smaller abdominal muscles that create a full package. Your obliques, and your waist, for example. This shreds all of them. Lie down on a floor mat, with your lower back pressed to the ground. Suck your stomach in. Placing your hands behind your neck, bring your knees in to your chest while lifting your shoulder blades off the ground. The goal here is to extend one leg, and use your opposite elbow to meet the knee of the bent leg. Alternate from left to right.
PLANK CABLE ROW
Photo credit: Criticalbench
Planks are on the first-tier of basic ab exercises. Increase the intensity by using a cable machine. Use the low pulley for this move. Assume a plank position, and hold the handle of the cable with your right arm. Pull it towards you as you exhale, ensuring your elbow touches your ribs. Repeat on the other side. Plank cable rows work your lats, abs and obliques, all at once, making it highly efficient and effective.
Photo credit: Nerd Fitness
Aside from developing the muscle around the ab region, to really get the ideal body, you need to burn fat. Keeping a steady cardio regimen is one way to do that, but you can also integrate intense cardio into your core workout day, like HIIT sprints. A simple cycle to follow would be sprinting for 30 seconds, jogging for 3 minutes, walking for 1 minute, and repeating. You really only need 15-20 minutes.
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- May 20, 2017
- Beatrice Bowers