There are lots of exercises to get six pack abs and I think it is important to vary them always. As you are probably already aware there is good reasons besides just a great looking six pack to build your abs.
The benefit to that 6 pack is also to get stability in your core.
To do your exercises and work your abs properly you need to work various areas and build muscles that you may not have worked very hard before.
The four areas that I think you need to concentrate on are the upper abs, lower abs, Transverse abdominis, and finally your oblique muscles on your sides.
Ab Exercises To Get A Six Pack
Upper ab exercises to get that six pack – To work the upper abs you need to lift the upper part of the body. Common ab work out for the upper abdominal muscles would be the crunch or any other exercise where you are lifting you upper body off of the ground from lying down position.
Do three sets of 20-30 reps twice a week.
Lower ab exercises to get that six pack – To work the lower abdominal muscles you should do some kind of leg raises including alternating bicycle type raises which have you lying on the ground and then alternating bringing your knees up toward your stomach.
Do three sets of 20-30 reps twice a week.
Oblique exercises to get that six pack – Your obliques are on your sides right beside your stomach.
To work the obliques, the best exercise that I have found is to stand straight up with your feet shoulder length apart and your hands behind your head and then just do a side bend with your legs straight.
If you do this correctly you will find that you are moving your body at the hips. Do this for three sets of 15 reps for each side and as you get stronger you can work out oblique muscles with a little more weight.
Be careful as really strong obliques will make your waist wider which is something most people want to avoid.
Transverse Abdominus Muscles are easy to work – The trouble with your Transverse Abdominus is that it seems like you aren’t really working them. These muscles as you can see from the diagram above, is actually a muscle that really is critical to your strength and stability of your core.
Easiest exercise to work your transverse abdominus is just by doing planks. The plank is going to make sure that you are keeping everything tight in your midsection and after a while it will get tiring. This really works well though.
To make the plank harder you can change positions. You can do this on one side with one arm up.
Do a plank for up to a minute 3 times, 3 times a week
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