When you envision a fit body, you undoubtedly think of a nice trim waistline. It’s the hallmark of fitness, not only because it represents a certain level of effort in the gym, but because visible abs require maintaining a relatively low body fat percentage.
Achieving rock hard abs requires a clean diet and consistency working the abs with the *right* exercises. If you’re looking to lean your midsection, but don’t know where to start, we’ve got you covered.
Here are six ab exercises to get you that highly sought, but rarely achieved, six-pack.
THE PROGRAM
- Perform ONE (1) set of each exercise THREE (3) x a week.
- Shoot for EIGHT (8) – TWELVE (12) REPS. It’s ok if you can’t get there right away — do as many as you can and work your way up.
- Once you can consistently get FIFTEEN (15) REPS with good form, add another set.
Rest: 90-120 seconds
1) THE PIKE
Lie faceup with your legs straight, arms at your sides, palms facing down. Raise your legs and torso 45 degrees off the floor. (You should look like a “V”.) Reach your hands alongside your legs as high as you can without rounding your back.
Key Point: Focus on contracting the abs to move your body.
2) CABLE SIDE BEND
Attach a D-handle to a low-pulley cable and stand so your left side faces the weight stack. Grasp the handle with your left hand, keeping your arm by your side, and place your right hand on your hip. With your head facing forward, slowly bend to the left. Return to standing, repeat for reps, then switch sides.
Key Point: Obliques are an integral part of any ab workout.
3) WEIGHTED CRUNCH
Lie faceup with your knees bent and feet flat on the floor. Extend your arms toward your knees, holding a lightweight plate with both hands. Keeping your arms extended, slowly lift your head and shoulders off the floor moving into a full crunch.
Key Point: Focus on contracting your abs to do the work. Use a lightweight and anchor your feet if needed.
4) OVERHEAD CRUNCH
Lie faceup with your knees bent, feet flat on the floor and arms extended overhead with your hands clasped together. (Your upper arms should be alongside your ears.) Keeping your arms straight and alongside your head, curl your torso forward, raising your shoulders off the floor. Pause, then return to the start.
Key Point: Perform after the Weighted Crunch for a deep burn.
5) WINDSHIELD WIPERS
Lie faceup and tuck your hands under your pelvis, palms down. Keeping your legs straight and feet together, raise your legs so your heels point toward the ceiling. With your head and shoulders flat on the mat, lift your glutes off the floor and lift your feet toward the ceiling. At the top of the movement, twist your hips to the left (your feet should point to the left). Lower your legs back to the start (feet suspended off the floor), then lift up and twist to the right. Alternate sides for reps.
Key Point: A great way to finish off your abs. Start with your hips on the ground if needed and progress to the exercise as described.
6) BALL PLANKS
Get into a push-up position on an exercise ball: hands shoulder-width apart on the floor and your legs extended behind you, feet up on a ball. Maintain a straight line from head to toe, and push back slightly such that your arms are out in front of you. Hold this position for up to 60 seconds.
There you have it! Are you ready?
Share with friends and family and see how many are willing to take on the #6for6 challenge with you! Swimsuit season is right around the corner!
Source: muscleandfitness.com