Best Ab Exercises:

The classic six-pack. Everybody wants one. So what is the secret? HOW do you get a six-pack? Well, sorry to say, but there is no miracle ab machine that you can buy. However, there is a simple and effective way to get that six-pack that you have always wanted. Do the following, and you will be on your way:

1. Ab exercises: The six-pack, or abdominal muscles are a muscle like any other muscle on your body. You have to work it out to make it grow and become larger.

2. Body fat: After you work out and develop the abs, you have to have low body fat to actually SEE your six-pack. If you workout your abs like crazy, but do not have low body fat, you will not be able to see them!

3. Nutrition: To GET low body fat, you have to eat right.

4. Cardio: Cardio exercises (like jogging, running, boxing), along with the proper nutrition, will help you get the low body fat you need to see that six pack.

These four things will allow you to develop your abs.

Do at least three different ab exercises each day you workout. That, with a combination of cardio (you should do at least 2 days of cardio per week and proper nutrition, you should be on your way to great abs.

 

Below is a list of the most effective ab exercises that you can do:

Military abs:
1.You need a barbell, a bench and a workout partner to do these.

2.Lay on the floor and put your legs on the chair so they are at a 90-degree angle. Next, have your partner sit on your legs.

3. Holding the barbell, try to bring yourself up towards your partner as much as possible while your partner pushes down on the barbell. (Your partner will not have to push hard to make it difficult for you to sit up).

*For military abs, it is good to do decreasing sets (meaning, do a set of 10, then a set of 8, then a set of 6).

 

Floor leg lifts:
1.Laying on the floor, rest your hands on your lower back. With your head on the ground, lift your legs (keeping your legs as straight as possible) until they make a 90-degree angle with your body.

2. Lower them slowly to the ground. For floor leg lifts, 2 sets of 10 is usually a good place to work towards.

* If you can not complete 2 sets of 10 right away, do not worry, just keep working at it. Get as many as you can for one set, then get as many as you can for the second set.

 

Bench leg lifts:
1.Start by laying on the bench, letting your butt and legs hang off of the end.

2. Put your hands behind your head and hold the bench, since you will not be stable enough without holding anything.

3. With your legs completely straight and parallel to with the bench, lift them until they are at a 90-degree angle with your body.

4. Slowly bring them down so that they are parallel with your body once more. Try to set a goal for these too. 2 sets of 5 is very good.

 

21s:
1. Set a bench at a downward angle (about 45-degrees). Lay on the bench and slowly bring yourself up to a full sit up position.

2. Go back down to the starting position. NOW, for the next sit up, instead of going straight up, you will go straight up and twist your body to the right (this will work your oblique muscles on that side).

3. Come back down to the starting position and do the exact same thing, only on the left side.

4. Now, do that seven more times (hence the name 21s).

 

Declines:
1. Set a bench at a downward angle (about 45-degrees). Lay on the bench and slowly bring yourself up to a full sit up position.

 

Full oblique declines: 1. Alternate sitting up and twisting to your left and right side on a decline bench.

*You can add weight to this for added difficulty.

 

Sitting oblique declines:
1. Sit up on a decline bench

2. Twist your torso back and forth, keeping your your head still while looking forward.

 

Bicycles:
1. Lying on the floor, start by lifting you legs up and bending your knees so that your legs form a 90-degree angle.

2. Pedal an imaginary bicycle by bringing one knee to your chest while straightening the other one.

*The slower you pedal, the better you will work your abs.

 

Sitting oblique's:
1. With a barbell resting on your shoulders, sit up as straight as you can on the floor.

2. Twist back and forth to work your oblique ab muscles.

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