Difference between revisions of "Do a 6 Pack Abs Workout"
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Completing 8 weeks of ''The 6-Pack Ab 5-Day Exercise Program'' will maximize your fat loss and muscle tone for excellent abs. Since you can’t show off muscle that’s hidden beneath fat, your first step is to do cardio. Your next step is to tone your body while you build muscle in your core. To do a 6-pack ab workout, follow these instructions. | Completing 8 weeks of ''The 6-Pack Ab 5-Day Exercise Program'' will maximize your fat loss and muscle tone for excellent abs. Since you can’t show off muscle that’s hidden beneath fat, your first step is to do cardio. Your next step is to tone your body while you build muscle in your core. To do a 6-pack ab workout, follow these instructions. | ||
[[Category:Abdominal Exercises]] | [[Category:Abdominal Exercises]] | ||
| − | [[Category:Upper Body Strengthening and Toning]] | + | [[Category: Upper Body Strengthening and Toning]] |
== Steps == | == Steps == | ||
#Day 1: Perform 30 minutes of [[row|rowing]], 25 [[Do-Side-to-Side-Crunches|side crunches]], and 15 [[Do-an-Upward-Facing-Hip-Flex|upward-facing hip flexes]]. Start with cardio to get your heart pumping before moving to muscle-toning exercises. This combination of exercises will burn fat, tone your obliques, and strengthen your hip and lower abdominals. | #Day 1: Perform 30 minutes of [[row|rowing]], 25 [[Do-Side-to-Side-Crunches|side crunches]], and 15 [[Do-an-Upward-Facing-Hip-Flex|upward-facing hip flexes]]. Start with cardio to get your heart pumping before moving to muscle-toning exercises. This combination of exercises will burn fat, tone your obliques, and strengthen your hip and lower abdominals. | ||
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#*Both the corkscrew and the jackknife work stabilizer muscles in your abs and back, which will help tone your abs and strengthen your back, preventing injury and improving posture. | #*Both the corkscrew and the jackknife work stabilizer muscles in your abs and back, which will help tone your abs and strengthen your back, preventing injury and improving posture. | ||
#*Go through the moves slowly and carefully until you are comfortable with the positions and motions; then increase speed slightly, focus on tightening your abs and back muscles with each movement, and increase repetitions. Take care to avoid injuring your neck, back, or shoulders. | #*Go through the moves slowly and carefully until you are comfortable with the positions and motions; then increase speed slightly, focus on tightening your abs and back muscles with each movement, and increase repetitions. Take care to avoid injuring your neck, back, or shoulders. | ||
| − | #Day 3: Perform 30 minutes of running, and follow with 40 [[Do-Reverse-Sit-Ups-With-an-Exercise-Ball|exercise ball reverse crunches]] and 40 [[Do | + | #Day 3: Perform 30 minutes of running, and follow with 40 [[Do-Reverse-Sit-Ups-With-an-Exercise-Ball|exercise ball reverse crunches]] and 40 [[Do Leg Lifts|leg lifts]]. These abdominal exercises will work your core and your lower abs as well as your lower back. Alternate exercises in groups of 10 without stopping until all 40 repetitions are complete. |
#*Men should add an additional 10 to 20 repetitions if possible, provided they can maintain proper form and control. | #*Men should add an additional 10 to 20 repetitions if possible, provided they can maintain proper form and control. | ||
#*Don’t rush through these; the point is to exert your muscles to control the movements. | #*Don’t rush through these; the point is to exert your muscles to control the movements. | ||
