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Some people think that 6 pack abs exercises are hard, or require a personal trainer, but that's not the case at all. Getting 6 pack abs is not as difficult as you may think. You don't even need to go to the gym.
What part of your body attracts the most attention? According to surveys of both men and women, sexy, toned abs are the biggest show stopper. That's not really surprising - even art from 2,000 years ago showcased the abs. A finely sculpted midsection is a work of art in itself.
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What exercises will give you the look of a Greek god? Read on to find out.
But before we discuss exercises, you should know that exercise alone won't give you the abs you want. Fat burning, a healthy diet, and cardio exercise are all important facets of an abdominal workout program.
The four primary 6 pack abs exercises are:
- Ball Crunches
- Weighted Sit Ups
- Bicycles
- Full Body Crunches
Ball Crunches
Note that this exercise requires the use of an exercise ball.
Place your feet flat on the floor and sit on the exercise ball. Lie back slowly, letting the ball gently roll until your thighs and torso are in a parallel line with the floor. Begin raising your torso halfway up, while contracting your abdominal muscles. When you reach a 45 degree incline, stop and lie back down slowly.
Weighted Sit Ups
This exercise requires the use of a small weight. If you do not have a small weight, any similarly sized object, such as a hardcover book or bag of flour will do.
Lie down on the floor with your feet flat on the ground and your knees bent. Place the weight on your chest and hold it in place with both hands. Contract your abdominal muscles. Slowly lift your head and back up from the floor, while keeping your feet on the ground. Go up as high as you can and hold it for a second. Then slowly return down and repeat.
Bicycle
Lie flat on the floor. Rest your hands up next to your head and bring your knees halfway up. Begin a bicycling motion with your legs. Alternate between touching your left elbow to your right knee and your right elbow to your left knee. Repeat.
Full Body Crunches
Lie down on the floor. Bend your knees and place your hands across your chest. Contract your abdominal muscles. Bring your shoulder blades up off of the floor several inches while bringing your knees up at the same time. Hold this position for a few seconds and then lower yourself.
These four exercises can all be performed in your home with inexpensive equipment.
Begin with 5 repetitions of each exercise and gradually work up to 20. After exercising, you should feel like you have worked out, but if you feel burning or tingling, lessen your workout time and step up gradually. This will reduce your risk of injury or strain.
By performing these 6 pack abs exercises, and following a sensible workout program, you are already on your way to the abs of your dreams.
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Tired of doing crunches? Mix it up with other effective ways to work out abs.
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Finding the best ways to work out abs can be a challenge especially if you can’t shell out any more cash on gym memberships and personal trainers. The good news is that you can do any of these 9 great exercises without even leaving your home or using any complicated equipment.
1. Crunches. Lie on the floor and put your hands across your chest. With your legs a few inches apart, bend those knees and plant both feet firmly on the ground. Curl your shoulders upward and hold it when you get to a 45-degree angle. Slowly go back down and start all over.
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2. Frog Leg Crunches. There are many ways to work out abs than just regular crunches, and this is one of them. Place your hands across your chest and lie flat on the floor with the soles of your feet touching each other, forming a diamond. Try to keep your outer thighs, knees and calves as close to the floor as possible. Lift your torso slowly while curling your pelvis and hold that position, then slowly go back down and begin again.
3. Crossover Crunches. Assume the crunch position. Instead of going up vertically, try moving diagonally, doing both sides interchangeably. This will give your obliques a really good workout.
4. Raised Leg Crunches. Different crunch variations are great ways to work out abs, so utilize as many as possible. Lie on the floor and rest both legs up on a chair or bench, keeping your thighs perpendicular to the ground. With both hands across your chest, lift your upper body toward your knees and hold it there. Slowly go back down and start over.
5. Raised Leg Knee-ins. Lie on the floor and tuck your palms beneath your hips. Keep your legs straight out and suspended a few inches above the floor. Lift one knee toward your torso, hold it there, straighten it back out, and then do the same with the other knee.
6. Hanging Single Knee Raises. These raises, although a little more challenging than the rest, are effective ways to work out abs. Hold on to a chin-up bar, your body dangling, with both hands shoulder-width apart and palms facing away from your body. Raise one knee as high as you can while trusting forward slightly. Repeat with the other knee.
7. V-Spread Toe Touches. Lie back on the floor, raise your legs up to 90 degrees, and spread them to form a V. Lift your shoulders toward the direction of one leg, reach out, and hold it for a second. Go back down and repeat on the other side.
8. Hanging Knee Raise Crossovers. This works a lot like #6, but instead of lifting one knee at a time, you lift both. Twist your pelvis as you lift your knees. These added moves are great ways to work out abs.
9. Vacuums. While keeping your upper body upright, place your hands on your hips, kneel down, cross your feet from behind, and sit on them. Exhale as you suck in your gut. Hold for a few seconds, breath in, and then repeat. Not only is this exercise effective, it’s also very relaxing.
Use these 9 great ways to work out abs and you won’t have to worry about flab ever again!
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