subject: What Are The 5 Best Six Pack Ab Exercises? [print this page] If an exercise routine targets the correct muscles in your stomach area, you're sure that you're getting the best exercise for it. Below you can find 5 of the most effective Six Pack Ab Workouts. Doing the bicycle, long arm, reversed, and vertical leg type of crunches, and the plank can help you get the body you've always dreamed of. For best results, perform them in 12 to 16 repetitions, 3 sets each (excluding the plank).
The bicycle targets the obliques and the full length of your rectus abdominis. Begin by getting on the floor and putting your hands at the back of your head. See to it that your lower back is flat against the ground. With your knees extended upwards and bent at around 45 degrees, do a pedaling motion. Your right knee should go towards your left elbow, then your left knee should go towards your right elbow each time and repeat.
The long arm crunch makes your usual floor crunch tougher. It focuses on your rectus abdominis' upper part, although the entire length is worked out too. To do this, while lying, extend both arms out above the head, with your upper arms touching your ears. Then get your upper back off the ground. Make sure your arms are straight each time.
Focusing on the rectus abdominis, especially the lower part, is the reverse crunch exercise. This is done by getting on the floor and placing your palms on it for support. Lift your legs and bend the knees at about 90 degrees angle. You may choose to have your feet together or crossed. Tighten your belly area then lift your hips off the ground. Use your abs to lift your hips, and try not to swing your legs.
An effective workout routine for the obliques and abdominal muscles is the vertical leg crunches. Get on the floor, take both your feet towards the ceiling. Cross the legs as you do so. You can place your hands either on the floor as support, or at the back of your head. Slowly lift your upper back, keeping your feet directed upwards, then return to starting position.
The plank may not require you to do a lot of movements. However, it's effective in working out your abdominal muscles, as well as your back muscles. To do this, you lie face down on the floor using your forearms to support your upper body. The resulting position should be an inclined straight line, from your head to your toes. Tighten your belly and hold the position for 20 to 60 seconds, then rest. Try to do 3 to 5 reps of it.
Six pack abs exercises are of course best paired with cardio routines. They're great in getting rid of the excess fat layers on top of your abdominal muscles, making your new six pack show up.
