Ab Core Routine and Discussion
What Exercises should I do to get a six-pack.?
My coach told me there are more effective core exercises than sit-ups and and other exercises like that. I was wondering if someone could tell me what exercises to do in order to get a six-pack?
4 Comments
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an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it’s parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat – if you have any – six
pack and muscles. Dumbbells do wonders. Much better than these crunches – I came up to three hundreds and there was no results AT ALL. With the dumbbells you will see it in a week. -
There are lots of exercises, but you need to have very little body fat to see the abs.
I will be posting an abs routine tomorrow on my blog. dont foget to check it out
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Coach is correct, but he should have just shown you some moves.
Any way go to a library/Internet and look for Abdominal and Waist and any other body parts specific exercises, then do them. Find 15 each Abs and waist, do every one every day for a week, next week do them but 2 times each,and so on, when you get to about 210 move then next week you need to do 20 move x 11 repeats(raps), by dropping some, then each week you need to drop some and pick up previously dropped ones by rotation, so that you are constantly working all the parts.
Pack will show up as you work the fat out of the cuts, I was able to get results in 3 weeks only but I did not have much fat in that area. You may see it even sooner.
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10 situps
10 V-ups (Touch your hands to your toes, but crunch your body so that they meet midway in the air)
10 lemon squeezers (Position yourself sitting up, put hands at side, and move your torso back into a laying position while extending your legs straight ahead. Now just row your legs to a bend while crunching toward them w/ your torso, then go back to laying position. repeat process)
10 back hypers (lay on stomach, basically a reverse cruncher)
10 Leg lifts (Lay on back, lift straight legs to 45 degree angle, then bring back to ground)
30 seconds of bicycles (Lay on ground, and mimick a bicycle pedal motion w/ your legs)
10 side crunchers each side
10 regular crunchers
30 seconds of flutter kicks (Lay on back, keep both legs straight. Lift them up bairly, now alternate between raising each leg a little bit and brining it back down. This one is tought at first, but after a week it will be easy. Try to think of being a swimmer while doing this one)
10 kick ups (Lay down, bring knees up toward chest, then kick legs upward to become straight in the air.)
10 side double leg lifts (Hard to explain, basically lay on side, and lift both legs simultaneously as high as you can. Will feel weird at first)
10 Forward Rows (Way too hard to explain, google it)
10 Russian Twists (Google it)
10 Scissor Kicks (Lay on back, spread leags apart in air, bring them back to center with one leg above the other, then alternate to mimick a scissor kicking action)
Finish with a bridge for however long you think you can do it.Once this routine becomes easy, don’t up the reps, just do the whole routine twice. (Left a few out for explanation’s sake)
Then also do your run at night. Cut excessive fat out of your diet, but you can have a little still.
Do it and you will have some abs.
