The ULTIMATE, Six Pack Abs Workout


Looking to carve up a six pack ? Do this routine 2-3x per week. Assuming your body fat is low enough, you’ll start seeing baby abs sprout within a few short weeks, and MONSTER abs proliferate within a few months.

The ULTIMATE,  Six Pack Abs Workout is well-rounded and smashes everything: including the rectus abdominis (aka the six pack muscles), thelower abs, the obliques, and even the transverse abdominis — the inner section that vacuums the entire torso in nice and tight. It’s like a delicious salad of abtacular proportions; designed with a series of high quality ingredients sprinkled throughout to ultimately bring together one rock hard, defined, cohesive core.

It’s going to BURN and feel like you got punched in the gut 2,796x the day after, but that’s breakdown and new GROWTH — incarnate. Live for it. Savor it. Progress (and pain) rarely feels more rewarding.

And if you’re a lady, it won’t give you the grizzled Ryan Reynolds look — you’ll craft a svelte, defined Marisa Miller stomach. Yum.

The ULTIMATE, Six Pack Abs Workout

Screenshot-2014-03-10-23.56.54

Take 30 seconds of rest in between each set. If it’s too difficult at first and you need to cut back on reps and/or add more rest time, that’s completely fine — cater it to your own level of ab strength and gradually work your way up over time.

For weighted exercises, continue to increase the weight as your abs get stronger.

1. Hanging Leg Raises

hanginglegraises

How To:

Protocol: 2 sets — 15 reps

Target Muscle(s): Lower Abs, Abs (All)

  • (1) Hang from a pull-up bar with your hands at shoulder-width.
  • (2) While keeping your back straight, contract your lower abs and slowly raise your legs until they’re parallel with the floor. Do not swing, rock, or use momentum and keep your legs straight.
  • (3) Slowly lower down to the bottom and repeat for 15 reps

If Hanging Leg Raises are too difficult at first, replace with Roman Chair Leg Raises.

1a. Hanging Knee Raises

hang-leg-raise

How To:

Protocol: 2 sets — 10 reps

Target Muscle(s): Lower Abs, Abs (All)

Immediately complete 10 Hanging Knee Raises. Instead of raising your legs straight, bend your knees and bring them up into your belly.

2. Weighted Swiss Ball Crunches

tumblr_m5y7danO4Y1rrdblf

How To:

Protocol: 2 sets — 25 reps

Target Muscle(s): Rectus Abdominis

  • (1) Lie with your middle back on a Swiss ball and hold a weight plate/dumbbell/medicine ball behind your head.
  • (2) Contract your core and crunch forward. Squeeze for 1 second and slowly release back down over the top of the ball.
3. Decline Weighted Sit-Ups

decline-situp-b-female

How To:

Protocol: 2 sets — 15 reps

Target Muscle(s): Rectus Abdominis

  • (1) Lie on a decline bench and hold a weight plate/dumbbell/medicine ball on your chest.
  • (2) Contract your core and crunch upwards. Squeeze for 1 second and release slowly back down to start.
3a. Russian Twists

decline-russian-twist

How To:

Protocol: 2 sets — 10 reps

Target Muscle(s): Obliques

Immediately complete 10 Russian Twists  1 rep includes a twist to the left and right. Make sure to keep your back straight and core tight throughout.

4. Oblique Holds

abs_oblvup_300x300

How To:

Protocol: 45 seconds per side

Target Muscle(s): Obliques

  • (1) Lie on your left side and prop up your upper body with your forearm.
  • (2) While holding a light weight plate in between your feet, raise your legs about 6 inches off of the ground, SQUEEEEZE your obliques, and hold the position for 45 seconds. Switch to the other side and repeat.
5. 1 Arm Planks

1-arm-planks

How To:

Protocol: 30 seconds per side

Target Muscle(s): Transverse Abdominis, Abs (All)

  • (1) Assume plank position.
  • (2) Tighten your core, keep your back flat, and raise your left arm into the air. Hold for 30 seconds and repeat for the right side.

Throughout the movement, try to stay as FLAT as possible and resist the pull to lean to either side. If 1 Arm Planks are too difficult at first, replace with a regular Plank for 60 seconds.

5a. Side Knee Tucks

side-plank-knee-tuck

how To:

Protocol: 1 set — 12 reps

Target Muscle(s): Lower Abs, Obliques

Immediately flip onto your left side and complete 12 Side Knee Tucks. Prop your body up on your left forearm and pull your left knee into your belly. Complete 12 reps and repeat for the right side.

6. Cable Crunches

2_2

How To:

Protocol: 2 sets — 20 reps

Target Muscle(s): Rectus Abdominis, Abs (All)

  • (1) Kneel in front of a cable station with a triceps rope attached.
  • (2) While keeping your hips stationary, squeeze your abs and crunch down toward the floor. Hold the squeeze for 1 second and slowly release back up to start. Repeat for 20 reps.

source : http://www.leanitup.com

author : Bryan Disanto


Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s