Six Pack Abs Exercises  

So every infomercial, home exercise equipment, diet and fitness guru has promised you the secret to perfect six pack abs.  If you’re like most people, you’ve spent some of your hard earned money on at least one of these products or quick fix diets.  And do you have the washboard six pack abs the like the fitness models on the box or TV?  Probably not.  Are you still trying to get that picture perfect midsection so you’re the envy of everyone at the pool? Probably.   

The reality of the matter is that getting a six pack stomach for most people is going to take time and a lot of hard work.  Some people are genetically blessed with a body that carries very little body fat naturally.  But most people are not made up that way.  For the rest of us it’s going to take an increase in cardio, weight training and six pack abs exercises to get those muscles to show.   

Secrets to burning fat and building muscle at the same time!

The abdominal wall is two bands of muscles that stretch from the sternum to the pelvic bone.  These two bands of muscles naturally have four sections to them even though they are a continuous muscle.  When you body fat especially on your midsection is low enough, these muscles start to show their pretty face.  So what is it really going to take to be able to see these impressive muscles?? It’s going to take first and foremost diet, then a high intensity cardio regiment and a comprehensive core workout you will get with these six pack abs exercises.  

You might be asking your self if you need any expensive Ab machines and the answer is no.  Six pack abs existed before any gimmick machine and they will be around well after thousands of more have come and gone.  What I have found useful are a couple very love cost items that can be found as any sporting good store: Ab wheel, Medicine ball and an Ab Ball (inflatable exercises ball).  These three items are simple and great at targeting hard to work abdominal muscles.  What you don’t need is to do any weighted crunches.  Your body weight is more than enough to give your abs an intense workout.  

On your back: 

Crunches: With your legs off the ground forming a 90 degree angle with a bend in your knee.  Your hands are just touching the back or side of your head so you not put any pressure on your neck by pulling.  Then proceed to lift your head shoulders and chest straight up and slightly forward.  Try not to jam your neck into you chest.  You can raise your legs to increase the difficulty. 

Twisting Crunches:  Same form as the regular crunch but each rep you bring your elbow to your opposite knee.  Go back and forth trying each time to bring your elbow to the outside of your opposite knee and past it if possible.  

Leg Lifts: Laying on your back, place your hands underneath you butt giving your lower back support.  Then keeping both legs straight and together, bring your legs up the 90 degrees and back down slowly.  This can be performed on an incline bench to have a larger range of resistance.   

Side Leg Lifts: Same form as the regular leg lift, but start with your legs shifted to either the left or right.  Then bring them all the way up to 90 degrees and slowly back down to the opposite side. 

Hanging from a pull up bar (Can also be performed on forearm leg lift): 

Leg lifts:  Using abdominal muscles and not momentum, slowly and with control lift your legs all the way above your head touching your toes to the bar above you and back down. Alternate sets with a windmill motion starting from the right side, and then wind milling all the way up and over to the left side. 

Knee Lifts:  If the leg lifts mentioned above are too hard or you’re on your third set, then you can always do knee lifts.  It’s the same exact motion but requiring you to lift less weight from your legs.   

Twisting Knee Lifts:  Each repetition starts from a hanging position and then raise your knees and twist as far right or left for each repetition alternating sides. 

Hands and Elbows: 

Upper Push-up to Elbows:  This is a simple moments that really works your whole entire muscle wall.  Start in upper push and count to 15.  Then move down to your elbows and count to 15.  Keep your body as straight as possible making sure not to arch your back.  Continue till you can’t keep your body straight.   

With these six pack abs exercises combined with a strict diet and well rounded fitness program, you’ll be well on your way to sculpting a set of perfect abs.  Keep up the hard work, cause that’s it will pay off in the end.  

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