subject: 3 Abdominal Exercises That Get You A Six Pack [print this page] There is a lot of garbage out there when it comes to getting that six pack. To be honest, its not rocket science, but a lot of places exploit people with fancy gadgets, machines, books, manuals, etc. You dont need all of that stuff, especially those goofy ab machines on the infomercials. All you need is a smart game plan. Here are my top 3 ab exercises that will help you build up that six pack just in time for the beach.
The first exercise that I am going to talk about is the plank. It is pretty simple to perform, but brutally hard to do if your not in shape. Simply lay stomach flat on the floor. Dig your toes into the ground and have your forearms flat on the floor. Lift yourself up and hold yourself there. Your butt should be flat and in line with the rest of your body. You want to draw in your belly button towards your spine and suck in. This exercise primarily works the transverse abdominus which is the deepest abdominal muscle in the body. It sort of acts like a brace for your mid-section. It also protects the spine internally. Try to work up to 2 minute holds for a total of 3 sets.
The second exercise is traditional leg lift, but we are going to add a twist. If you have a stability ball you are going to lay on your back flat. Place the stability ball in between your legs or ankles. If you put in in between your ankles it will be harder. Grab on to something sturdy so you dont slide all over the place and perform a straight leg lift. Try to close your eyes and focus on the lower abdominals pulling your legs up in the air.
The third exercise is going to be bicycles. Bicycles are quite simple to perform but can leave your abs burning really quickly. Lay flat on your back. Grab the back of your head slightly and perform a crunch. From there, start your legs going like you are on a bicycle while in the crunch position. From here, you are going to touch your left elbow to your right knee and then do the opposite side. You want to do these as fast as possible in a controlled manner. Shoot for 30 to 50 reps per set doing 3 sets.
These are 3 simple abdominal exercises you can do at home. Try and do these 2-3 times per week for the best results.
