Working Out For a Six Pack
While a smooth, washboard stomach looks great, a 6 pack is less of an accomplishment if the the belly muscles have not gained any strength. As well as losing weight around your abdominals, it’s also vital to build strength in the trunk muscles. Below are some stomach exercises that show you how to get six pack abs by building strong muscles all though your core. As with any exercise program, be certain to consult a Doctor before starting and always get warmed up sensibly to avoid injury.
Strengthen The Torso Muscles
Begin this ab workout on all fours, knees and hands on the floor. Keep your abs pulled in and extend your left arm out in front of you. Keep this arm outstretched as you extend your right leg out behind you. Switch arms and legs, and repeat for a whole set. Take particular care not to let your pelvis sway out of place.
Shape Your Backside
You’ll need to lie on your back for this exercise. Use a mat or towel to cushion your spine. Bend your knees so your feet are flat on the floor, and position your arms at your sides. Squeeze your buttocks as you lift your pelvis off the floor. Keep the remainder of your body in line. Raise your pelvis to about forty five degrees, so your chest and shoulders from your head to your knees makes a straight, flat ramp. Hold this for four to six seconds before slowly lowering your pelvis back to the floor. Repeat for a complete set.
Crunches That Won’t Damage Your Back
This stomach exercise is reasonably easy in theory but can be fairly difficult to perform. Fundamentally, it involves trying to pull the belly button in towards the back. This can be difficult, as it involves using muscles which you may not be used to activating. To start, either lie on your belly or kneel. You might want to try both these ways and see which helps you’re feeling the exercise better.
Relax your body as much as possible, then attempt to use only the lower abdominals to move your belly button toward your spine. Hold for approximately ten seconds. If this feels simple, hold for a longer time. The goal is to hold the contraction till you either cannot feel it, or you are feeling other muscles working much harder than the central abdominus. When you’re feeling this, let the contraction out.
Spread The Legs
This stomach exercise also needs lying on the floor. Position your hands under your butt, keeping your back pushed against the floor. Slowly raise one leg to a height of about eleven inches, then slowly lower it back to the floor. As your lower one leg, raise the other. Repeat this motion for an entire set. Maintaining control throughout is important, not permitting momentum to get the best of you. Your chest and shoulders should stay on the floor through the whole move.
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