A six-pack is the pinnacle that many aim for when training their body. The thing about a six-pack is its there, just hidden beneath the layers of fat that disguise it. What we want to do is shred off that fat, so your six pack can surface, and build those core muscles to add thickness to your abdomen.
Here are some of the easiest and most helpful exercises to sculpt your core and get you that six pack.
JACKKNIFE SIT UPS
These elevated sit ups are great for sculpting your lower abs, and your obliques. Sit on an exercise mat, so that your feet are laid out before you. Bring your legs up, bending your knees slightly, and lean your torso back so your body forms a V-shape. In that position, twist your upper body to the left, allowing your hands to touch the floor, then twist to the right and do the same. Continue this move with your legs remaining in that position.
Shape your abs with this cranked up version of the crunch. You start off by going to a weight bench, and sitting across it. Hold the back of the bench for support, as you bring your legs up off the ground, and lean your upper body backward slightly. Then, pull your knees to your chest with your abs as your rounding your back. Release, and extend your legs outward so they're straight before you. Continue bringing your legs in and out. Ideally, you should feel your pelvis and ribs squeezing as you perform this move.
This is the mother of all abdominal exercises, and no matter what anyone says, it never stops being one of the most effective. You can use a machine for this, if you're at a gym, but you can also do it with bodyweight alone. Begin by lying flat on your back, with your feet flat on the ground, so your knees are bent. Place your hands at the back of your head while preventing the elbows from flaring out. Push the small of your back down in the floor, further engaging your core. Bring your shoulders up slightly, and your knees as well, crunching your abs together. Hold every contraction, and keep the move slow, so you're really engaging your muscles.
EXERCISE BALL ROLL INS
Your lower abs are crucial to getting that coveted V-shaped abdomen, so putting more effort into them will surely pay off. Lie on top of a stability ball, then walk your hands out as you roll the ball down to your legs. You should be in a push up position, only with your legs on the ball and not the ground. Keep your arms straight as you tuck your knees, rolling the ball towards your chest. Hold for one second, then roll it out so you're back to starting position.
This is the reverse of the exercise ball roll ins, where your upper abs are the focus instead. Hold an ab roller with both hands as you kneel on the floor. Place the roller on the floor before you so that when you roll out, your body will follow in a straight line. Begin to roll yourself out, going as far as possible without letting any part of your body, except your knees and toes, touch the ground. Always keep your abs tight. Roll back to starting position. Do not perform this if you have lower back issues.
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- November 03, 2017
- Beatrice E