🔥6 Pack Abdominal Exercises | Picture & Guide

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🔥聽6 Pack Abdominal Exercises聽👇

 

✅聽If you want to be proud of yourself when you take off your shirt, this article is definitely for you. When the time comes for the next ab day, you might want to try some of these incredibly effective exercises to make sure you hit those abs as hard as possible. Make sure to drop your carbs too because as we all know you need to shred, not pack on as much fat as you can. Put down the fork, put away that chocolate chip marble cake and let鈥檚 begin.

Ab Crunch
✅聽Ab Crunch

🚨聽Rope crunch

When you鈥檙e done with the cable ab rotations, you can still use the pulley for another exercise for your abs. Put a rope on it and raise the pulley to head height. Then, take the rope and drag it down to knee level, getting on your knees in the process. Put the rope on the sides of your your neck, like you were about to hang yourself. Then, move your elbows strongly towards your thighs, like you were about to pray. If you want to boost the effect of this exercise even more, push out your elbows a bit and do the full range of motion available, touching your head to the mat. This exercise should be performed for a high number of reps, anywhere from 15 to 20 of them, for three sets.

🚨聽Kneeling Oblique Cable Crunch

Kneeling Oblique Cable Crunch
Kneeling Oblique Cable Crunch

✅聽STEP 1

  • Kneel in front of an adjustable cable machine with your back facing the weights. Grab the rope attachment and place it behind your neck so that you’re holding each end in front of your chest.

✅聽STEP 2

  • Use your abs to crunch your torso down toward one hip. Pause, then return to the starting position.

🚨聽Elbow-to-Knee Crunch

Elbow-to-Knee Crunch
Elbow-to-Knee Crunch

✅聽STEP 1

  • Lie flat on your back and place your hands behind your head. Bend your knees and bring them up so that your thighs and hips form a 90 degree angle, calves parallel to the floor. With elbows flared lift your shoulder blades off the floor and hold the position. This is your starting position.

✅聽STEP 2

  • Twist your upper body in one direction bringing the elbow to the opposite knee while fully extending your other leg. Hold and then return back to the starting position to repeat in the opposite direction.

🚨聽Standing Side Crunch

Standing Side Crunch
Standing Side Crunch

✅聽STEP 1

  • Stand perpendicular to an adjustable cable machine with a high pulley attachment. Stand tall, hold the handle with your inside hand and arm bent to 90 degrees.

✅聽STEP 2

  • Perform a crunch to the side, bending at the waist, and pulling the handle down as you crunch sideways. Return to the starting position.

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