Best Exercises for Six Pack abs. How to do a proper Ab workout routine?
I have already discussed how one must start while planning to develop Six pack abs. Abs Routine is not only for getting Six packs but also to strengthen core muscles. There is nothing called Spot Reduction. This means that you cannot just shed the unwanted flab around the abdomen alone. You will need to do it throughout your entire body. For this, you must first increase your metabolism and burn extra calories through Cardio vascular exercises like running, skipping, Stair climbing etc. Only when the fat deposits around your abdomen get mobilized, Ab workouts will be effective. As long as you have bulk fat around your abdomen, it’s very hard to obtain a Six pack. Ideally, do 30 minutes of cardiovascular exercises 3-4 days a week and follow it up with an Ab routine for obtaining best results.
Similarly, most people will just keep on doing a particular workout like Sit ups to get Six abs. This will be ineffective. It may also lead to injury. You must combine a variety of workouts to obtain good results. For example, flab around your waist sides commonly called as Love Handles can be targeted through Oblique Crunches. Lower abdomen muscles can be targeted through Leg Raises. You could combine Sit ups with Leg Raises and end the routine with Hanging side Crunches.
Warm up and Rest: Adequate warm up should be done before abs workouts. Else you may get back injuries. Leave a day for rest between two workout days so that your abs muscles may recover. Also, you must do the exercises in slow and steady manner. Only then they will target the abs muscles better. Doing 10 proper slow repetitions is way better than doing 50 fast repetitions incorrectly. Similarly, breathe well while doing the workouts. Drink adequate water before and after exercise or it may lead to muscle cramps.
(Always use a mat underneath while doing floor workouts. Ensure that the surface is flat)
Sit ups: Lie flat with your back flat on the floor. Bend your knees and place them on the floor. Put your hands flat at your side or place them on your chest. Placing them on your chest will give better balance. Raise your body upwards towards your knees. Shoulders must be completely lifted off the floor. Make sure that you concentrate on your whole upper body and not just your neck. Some people tend to lift the neck more but this will be ineffective. Return back to original position. Do 3 sets of 20-25 repetitions each
Reverse Crunch: Lie flat with your back on the floor with hands held close to your waist. Lift your legs until knees are bent to 90 degrees. Pull Knees further towards chest. But keep your hands still on the floor. Hold for a second and slowly release legs back to original position. Do 3 sets of 20-25 repetitions each. You can increase the repetitions as the routine progresses.
Lying Leg Raise: This works on your lower abdominal muscles. Once again, lie down with your back on the floor and your legs completely extended. Slowly raise your legs with the knees slightly bent until they make a 90-degree angle with the floor. To get additional effect, you can do this on a bench and bring down your leg beneath the level of the bench. If you do this workout properly, just 10-15 repetitions will give great effect.
Hanging Leg Raise: This workout is similar to the Lying Leg Raise except that you hang from a bar instead of lying down. A variation of this workout is lifting the legs towards your chest with the knees bent at an angle of 90 degrees.
Side Crunch/Oblique Crunch: Side crunches are targeted at your oblique muscles. Working out oblique muscles is necessary in order to develop a strong core, get a proper posture and prevent any injury to the back. Further, strengthening the oblique muscles provide a thin waist line.
Lie on one side (right) with your legs placed on top of each other. Place your left arm behind your head. Your knees must be bent a little. Slowly move your left elbow and crunch as if you are performing a normal situp, except that the workout is targeted towards your oblique muscles. Crunch as high as possible, hold for a second and return to original position. Repeat with the other side i.e left
Hanging Side Crunch: This workout is similar to the side crunch. However, this will be done from a hanging position. Instead of using your upper body, you will use your lower body to crunch. First, lift both your legs and crunch towards your left hand side. Then repeat on your right hand side. Do 3 sets of 15 repetitions each. The slower you do better will be the effect
Ab workout routine by Mr Olympia Phil Heath
John (author) from India on December 23, 2016:
U r most welcome
John (author) from India on June 16, 2016:
Always choose products that are approved by FDA. Further consult your doctor before any kind of supplement. You must be aware of side effects that products may pose
John (author) from India on February 28, 2016:
You r welcome