🎯 6 Pack Abdominal Workout
✅ 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’s begin.
🚨 How to do the hanging leg raise
- Grab on to a pull up bar with an overhand grip.
- Raise your legs by flexing the hips and knees until the knees are well above hips or close to your chest. Return until hips and knees are extended downward. Repeat.
✅ Advanced hanging leg raises
Optionally, you can make the hanging leg raise harder to execute by keeping the knees extended throughout the movement.
🚨 Exercise Ball Jackknife
The Exercise Ball Jackknife is maybe one of the most demanding ab exercises. This balancing act requires a use of an exercise ball. Place both shins on the ball and support your body by placing your hands on the floor.
You should form a straight line with your back and abs. Then, slowly bring your knees into your chest rolling the ball closer towards your body, and crunch your abs. Make a pause. Slowly return to the initial position with by extending your legs. The movements involved in doing this exercise target your abdominals making them contract dynamically.
At the same time your arms, chest, and shoulders are tensed as they stabilize your body. If you want to spice it up, you can support yourself on your toes instead of shins, or add a pushup.
🚨 Incline Oblique Crunches
✅ Just as the hanging leg hip raise, the incline oblique crunch also relies on the added resistance of your body weight in order to make it more efficient. This ab exercise involves two types of muscle contraction that will force you to tense your abdominals throughout the lift.
✅ First you shorten the abs by lifting your torso, and lengthen them again by lowering the trunk. By performing the crunches on an inclined bench, the muscle contractions become more intense than when performed on a flat ground.
✅ For this exercise lie on your back on an incline bench. Make sure that your feet are secured, and place both hands behind your head. Exhale and lift your torso up into a crunch. About halfway into the crunch, drive your right elbow towards your left knee. Make sure that you execute this move by twisting your abs and obliques, instead of just repositioning your arms so that your elbow can touch the knee. Return to starting position without making a pause.
Inhale and untwist your torso and lower it to the bench. Return to the starting position by untwisting and lowering your torso back on to the bench. Repeat the same move for the other side.
If you find this exercise difficult decrease the incline or lie down on the floor with your knees bent. If you want spice it up, increase the incline or add resistance. You can do this by holding a medicine ball, dumbbell, or weight plate at your chest or behind your head. You’ll find out that even a light weight can do a lot of difference.