Ab Core Routine and Discussion
If i want a six pack should i do ab workouts everyday?
I want to get a six pack. I have a 4 pack right now. I was wondering if i should do workouts everyday.
If you these 5 days a week you will be right on target
here are the best exercises for hard core abs:
Side Bends
* Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
* Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
* Return to an upright position and repeat for the desired number of reps.
Medicine Ball Sit Ups
* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them).
* Push your lower back into the floor flattening the arch and hold.
* As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
* Catch the ball and slowly return to the start position.
* Tip: Don’t sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.
Weighted Curls with Medicine Ball
* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (or weight plate) to your chest (start with 5 pounds).
* Push your lower back into the floor flattening the arch and hold.
* Curl up just enough to lift both your shoulders off the floor a few inches.
* Hold for a count of 2 and return to the start position.
Cable Crunch
* This exercise requires a triceps pushdown machine with a rope attachment.
* Knee down in font of the machine holding the rope just above your head.
* Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
* Return to the start position slowly and repeat to the left knee.
Abdominal Exercise Guidelines
Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.
11 Comments
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You’re a fucking nerd dude!
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a 6 pack depends on your body fat if your fat it isnt ganna show
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well.. yeah it would help.
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yeah. You should play soccer.
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yes, but most people do have a pak, but noone can see it under their fat, so you would have to do full-body exerciase
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no, do heavier weights on ab workouts. About 3 workouts, 3 sets of 10. Only work them out 1-2 times per week. What will bring them out after that is cardio and diet.
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YOUR GAYY!
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Why get a six pack when you can keep eating and get a full keg
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side crutches work really well 10 on each side will do you good. Enjoy your self I got mine just for dancing if your a girl ballet is great football players even do it to get their body in shape.
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me, exersise tv -
Yes, at least 4 times a week!
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If you these 5 days a week you will be right on target
here are the best exercises for hard core abs:
Side Bends
* Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
* Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
* Return to an upright position and repeat for the desired number of reps.Medicine Ball Sit Ups
* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them).
* Push your lower back into the floor flattening the arch and hold.
* As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
* Catch the ball and slowly return to the start position.
* Tip: Don’t sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.Weighted Curls with Medicine Ball
* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (or weight plate) to your chest (start with 5 pounds).
* Push your lower back into the floor flattening the arch and hold.
* Curl up just enough to lift both your shoulders off the floor a few inches.
* Hold for a count of 2 and return to the start position.Cable Crunch
* This exercise requires a triceps pushdown machine with a rope attachment.
* Knee down in font of the machine holding the rope just above your head.
* Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
* Return to the start position slowly and repeat to the left knee.Abdominal Exercise Guidelines
Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.
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