Do you know getting your abs up by chopping belly fat can be fun? Indeed it is fun. We show five special exercises that accelerate your abs, remove extra belly fat with 5 bonuses! With the chiseled six-pack you also get:
- a strong core
- prevent lower back pain & injuries
- increase agility
- increase flexibility, and
- perform big compound movements like squats, deadlifts and presses easily
Because you will thank the strong torso foundation these workouts lead to!
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Follow the Golden Mantra “Quality over Quantity” for that Win-Win Situation
Contrary to what other Guru’s say, we don’t recommend to “just go with the motions and finish as quickly as possible.” Instead, slow down your movement and focus your mind on contracting the ab muscles fully. That is the way to go.
Go slow and go steady. Even when you attempt a minute long set of quality crunches, you will get that coveted, chiseled six-pack look in least possible time. Isn’t it what you also expect?
We are inching to show you how easily you reach your goal. Shall we start? Here we go.
1. Cable AB Rotation
- Stand beside a cable machine.
- Grab the cable handle with both hands placed at shoulder-height.
- While keeping the arms straight and rigid, tighten the abs and now rotate your entire upper body to your left.
- Return to your starting position.
- Now rotate your entire upper body to your right.
- Return to your starting position.
This is your one rep. Your target: 10 reps.
Benefits
This exercise will greatly stimulate your oblique muscles. This is helpful to tennis players, golfers, baseball players and all those who play with a racquet.
Bonus Tip
If you play any of the above game, make sure to replicate the exercise similar to the movement which is specific to your game and extract the maximum benefits.
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2. Bicycle Crunch
- Lie on your back and keep your hands behind head.
- Raise your legs and bend them at 90 degrees.
- Now bring your left elbow to the right knee. Count to two before returning to starting point.
- Next bring your right elbow to the left knee. Count to two again before returning to starting point.
This is your 1 rep. Your target: 10 reps.
Benefit
You stimulate all the three areas simultaneously. This exercise combines the standard crunch, the elbow movement stimulates the oblique muscles and the reverse crunch stimulates the lower abs area.
Tip:
Move your elbow slowly and move your eyes towards the knee as if monitoring the task. Your brain notices the effort and understands.
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3. Spiderman – Plank Crunch
- Get yourself in a standard plank pose. Place the forearms on the floor and keep your body straight and rigid.
- Bring the right knee forward to the right elbow. Return to the starting position.
- Repeat with your left knee doing the task and again come back to the starting position.
This is your one rep. Your target: 10 reps.
Benefits
This is one of those rare exercises where entire core is stimulated at once. In fact, you are actually targeting both back & front of the midsection area together. The beauty is you don’t need any machines for this exercise. The muscles stimulated include (i) the obliques (ii) rectus abdominis, and (iii) the entire lower back.
4. Cross Crunch
- Lie on your back and spread your arms and legs diagonally forming an “X”.
- Keeping your legs and arms straight, bring the left hand to the right foot.
- Lift your head, neck and shoulder off the floor and count to two.
- Return to starting position.
- Repeat with bringing the right hand to left foot.
- Lift your head, neck and shoulder off the floor and count to two.
- Return to starting position.
This is your 1 rep. Your target: 10 reps.
Benefits
As you are already on the floor, this is a very simple movement. When your legs are raised they stimulate the lower abs area. Moreover you do this exercise at a certain angle; you also target the obliques and abdominis too.
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5. Rollout with a Swiss Ball
- Kneel out on a mat and place your hands on a Swiss Ball.
- Keeping your back rigid and straight (as far as possible), keep your abs tightened.
- Start rolling the ball as far away from you as is possible.
- Return to the starting position.
This is your 1 set. Try at least 10-15 rollouts.
Benefits
Though this exercise is similar to the abs-wheel rollout, it is proven to be much easy and safe to your lower back. This exercise stimulates the rectus abdominis as you are moving in only one plane.
Tip:
Start to roll out at 45 degree angle to the right and left directions that targets the obliques as well.
So, what do you say, aren’t these fun? As long as you keep it simple, do them in earnest, sincere approach you can never fail. We are waiting for your comments. Do tell us, how all these six pack abs exercises went and how much you progressed.
