Our eyes are almost instantly attracted to the abdominal area of a person at the gym or at the beach,as the abdominal muscles are the central area of the body, and are a major indication of top level fitness and conditioning.They are not just being impressive, but toned abdominal muscles are a clear sign of a strong and functional body.
Achieving 6-pack abs requires consistency in healthy eating, cardiovascular training, and effective training regimen that will sculpt this area. Well, it is about time to start if you are willing to obtain your 6-pack for this summer.
We suggest a set of 10 exercises that will help you achieve this goal:
Sit-Ups with a Medicine Ball
Lay on the floor with the knees bend, and a medicine ball lifted overhead. Then, elevate the core back to a sitting position, while keeping the ball over your head.
Start kneeling, with the right arm stabilized directly under the shoulder. Reach the other arm forward, and the right leg back at hip height. Breathe out, try to contract the abs, and round back up to the ceiling while drawing your elbow to the knee. Repeat on the other side.
Sit with both knees bend in front of you, and lean back onto the elbows with the shoulder blades down and together. Tighten the abs, and slid the hands under the lower back.
Raise the legs while the knees are bent over the hips with the calves parallel to the floor. Breathe in, and dip the toes to the mat, keeping the right angles at the knees. Exhale, return to the initial position and repeat.
Lie on the back, raise the legs, bend the knees over the hips, and make sure your calves are parallel to the ground. Extend the arms to the ceiling, pull the abs, and bring the navel to the spine.
Exhale, lower the other arm and leg toward the floor, and return the other knee in over the chest. Repeat on the other side.
Sit up straight, with the knees bent at 90 degrees, and the feet flat on the ground. Pull the body close to the thighs, and reach the arms forward at a shoulder level, with the palms down.
Breathe out, and draw the navel towards your spine, and curve the spine into a “C” shape. Inhale, and repeat.
Lay flat on the ground, with the lower back pressed on the floor. Then, pull the abs downward, and put the hands behind the head. Now, bring the knees in toward the chest, lift the shoulder blades off the ground and straighten the right leg out to about a 45-degree angle.
At the same time, turn the upper body to the left and bring the right elbow toward the left knee. Move the rib cage and the elbows simultaneously, and then repeat on the other side.
The extended plank
Start in a press-up position, and place the hands around 10 inches in front of the shoulders. The toes should be placed against the floor, and hold with the back straight
Twisting Roll Back
Start in a “C” position, with the arms extended forward. The, twist the body to one side, bend an elbow, and try to pull it back at shoulder level, while you are reaching the other arm to the opposite knee. Next, reach the arms forward, and return to the initial position.
Lunge Split Jacks
Stand with the left foot in front of the right one, and lower the body into a split squat. Then, start jumping up scissor-kick legs, and land with the right leg forward and lower the body into a split squat.
The reverse crunch
Lie on the back and put the hands behind the head. Then bring the knees in towards the chest until they’re bent to 90 degrees, with the feet together or crossed.
Contract the abs in order to curl the hips off the floor, and try reaching the legs up towards the ceiling. Next, lower the legs back down to the initial position, while the feet should not touch the ground.