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Friday, April 15, 2016

Best Exercises For Pack Abs Workout



 One of the few ways to lose belly fat and get your six pack abs is through the use of exercises, to even make it work best you should follow it up with a proper diet to make it more effective. Doing exercises will increase the rate at which your body consumes its stored energy and be able to put it into use when there is need for any energetic activities. When your body is at work, sweat is discharged for the cooling down of your body when it's in a vigorous activity.
Most people wish to own a sexy slim sculpted body, but our modern lifestyles is one the setbacks to achieving a nice figure. The combination of dieting and exercises for six pack abs is the most favorable way to lose weight fast and also have a chance to keep it off, if you continue to do the exercises.
You need to bear in mind that doing exercises only to lose weight isn't sufficient enough. I suggest you supplement your exercises with a proper dieting. It shouldn't be a diet that is meant to keep you starving. Let it be one that will work with your body metabolism and also involves calorie shifting techniques.





Decline Weighted Situp

Grab a weight plate and set yourself up on a decline bench by placing your feet inside of the rollers. Hold the weight at chest level.

Breath in and brace your core to keep your back straight. Perform a situp, and lower your body back down to the bench. Breath and repeat.


Roll Back

Works: Rectus abdominis
Pagano says: Sit up straight, with knees bent at 90 degrees and feet flat on the floor. Pull torso in close to thighs, reaching arms forward at shoulder level with palms down. Exhale, drawing navel toward spine as you roll back onto tailbone, curving spine into a "C" shape. Inhale and realign spine to straighten up


Rectus abdominis


Pagano says: Sit up straight, with knees bent at 90 degrees and feet flat on the floor. Pull torso in close to thighs, reaching arms forward at shoulder level with palms down. Exhale, drawing navel toward spine as you roll back onto tailbone, curving spine into a "C" shape. Inhale and realign spine to straighten up.

 Do leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor.

    For more of a challenge, use a parallel bar at a gym to raise yourself up using your arms as support and dangle your legs.
        Easy: Just raise your knees to your chest. Keep your knees bent and your legs underneath your thighs.
        Medium: Raise your legs to a horizontal position with your legs straight and outstretched. This helps firm up the lower abdomen.
        Hard: If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or, hang from a pull up bar and raise your legs in front of you all the way up to the bar, keeping your legs straight.


Seated Leg Tucks


Sit crosswise on a bench holding on to the sides for support. Slightly raise your legs and bend your knees and lean backward at about a 45 degree angle. Using a scissor like movement, curl your upper body toward your pelvis, while rounding your back, and simultaneously lift your knees up towards your head, making your body look like a V shape (hence the name V-ins.)

Feel your upper and lower abdominals crunch together as your pelvis and rib cage squeeze together. From this position, lower your knees and torso back to the starting position. 


Ab Crunch Machine


Some bodybuilders feel that using machines to train abdominals is an inferior approach to abdominal training, however, many great body builders swear by machines for maximum results. I personally am a big fan of the ab crunch machines that are designed with the gripping handles positioned upwards on both sides of the head. Even the legendary Charles Glass often uses ab crunch machines to train clients. Which-ever variation of ab crunch machine you decide to use, the important thing to remember is that you need to concentrate on squeezing your rib cage and pelvis together as your abdominals contract.

Perform your repetitions nice and slow and really focus on feeling your abdominals burn as they work. If you are unable to achieve this sensation, then the particular machine your using may not be suited for your individual needs.


 Cable Crunches

 Attach a rope to an overhead pulley. Grasp each end of the rope, one end in each hand. Kneel down, holding the rope in front of your forehead, bend and curl your torso downward, rounding your back and moving your head towards your knees while feeling your abdominal muscles crunch together. Keep squeezing your ab muscles at the end of the movement for about 3 seconds, then release and slowly return to the starting position.


Hanging Leg Raise






Step image 1Grab a pullup bar with an overhand grip, making sure your arms are completely straight and your feet are off the ground.


With your legs completely straight the entire time, tighten your core and use your abs to raise your feet toward your shoulders. Pause when your thighs reach your chest. Return to the starting position.



  Ab Wheel Rollout






Kneel on the floor with your knees directly under your hips and your hands directly under your shoulders holding the handles of an ab wheel. Slowly push your hips forward and roll the ab wheel out, keeping your back flat and allowing your arms to extend in front of your body (a). As soon as it feels like you can’t roll anymore without the risk of falling, push your palms toward the floor, simultaneously squeezing your abs and pushing your hips back toward the start position until you reach it (b).

Sets: 4  Reps: To failure  Rest: 90 seconds between sets.


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