Abdominal Exercises for Six
Pack Abs
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What really attracts
attention when looking at a physique? Sexy abs? According to 10,000 visitors to
Sixpacknow.com, we asked which body part they found the most appealing, big
arms?, slim thighs?, large shoulders? big chest? or chiselled abs? A staggering
86%, yes, you guessed it, said chiselled abs! And for a good reason too, a
persons midsection defines more than his or her level of fitness. A lean,
sculpted midsection looks heroic, even artistic!
So what exercises will really
sculpt the abs?, let us explain.
Before we begin, let us
first reiterate what we do throughout the site. All humans naturally have
abdominal muscles, however, if they're covered in fat, you'll never see them. If
your body fat percentage is not in single digits for a man and the early teens
for a women, then you need to start reducing your body fat percentage now!
The main key to success is
to consume less food than you are burning off. If you are eating lots of heavy
carbs, junk or fatty foods, then the chances of getting that six pack are
virtually impossible. You must eat a clean diet.
Now, the emphasis of this
article is not to go over the elements that are explained throughout the site
like cardio, diet and fat burning techniques, just read the
Introduction for that.
What you need to know is what key exercises are going to develop and build your
abdominals, which exercises will target certain areas? and which will create the
definition you so desire?
AB MACHINE (Found in all good
gyms) Works - Upper Abs
These machines are great,
they have a crunch like motion and help to guide you in the correct position.
These machines primarily build the abs and create blockier abdominals. You can
increase and decrease the resistance accordingly, just like you would with
exercises for any other body part. When using machines apply a slow, controlled
movement, remembering to focus and flex.
CABLE CRUNCHES Works - Upper Abs
This is an excellent
exercise to penetrate the entire midsection. The cable crunch is very similar to
the ab crunch flipped over. Instead of lying on your back, you are on your knees
using the kneeling position, with your back slightly arched. Holding the ends of
the rope you are effectively crunching towards your knees. You can also
alternate the exercise to work the obliques by crunching from side to side.
WEIGHTED SIT UPS/CRUNCHES Works -
Upper Abs
Adding a little extra
resistance to you exercises can make so much difference when it comes to
defining your abdominals. You can use any weighty object, such as a book, bag of
sugar or a loose weighted plate or dumbbell. Position the weighted object either
over your chest or on your forehead, held in place with your hands. Perform the
exercises as you would if you were not using a weight.
HANGING LEG LIFTS - WITH DUMBBELL
BETWEEN THE FEET
Works - Lower Abs
Using the Pull up bar with
shoulder width grip, allow you legs to hang down keeping them relaxed so that
you knees are bent and your toes slightly pointed..
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Not sure how to perform these exercises? We have over 75 fully photographed
abdominal exercises in the Members-Only Area. Guarantee your access
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