🔥 SIX PACK & OBLIQUE WORKOUT

👇 Machine leg raise crunch

✅ Exercise details

• Target muscle: Rectus Abdominis
• Synergists: Internal and External Obliques
• Mechanics: Isolation
• Force: Pull

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✅ Execution

1. Exhale as you flex your abdomen and pelvis to pull the handles down and the foot levers up so that your body assumes a crunch.
2. Inhale as you relax your abdomen and pelvis to return to the starting position.
3. Repeat.

✅ How to tips:

• Keep your back pressed firmly against the back rest. Don’t let it hunch.
• Keep your neck neutral.
• Don’t pull down with your arms; keep them rigid. All of the movement should be produced by the flexion of your abdomen and pelvis.
• Adjust the machine’s seat and foot levers for optimal comfort and range of motion.

🔥HOW TO GET SIX PACK ABS

💥 Lying leg and hip raise

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✅ Execution

1. Exhale as you slowly flex your knees and hips and bring your knees toward your chest.
2. Once your hips are fully flexed, curl your hips up off the bench by flexing your abdomen.
3. Try to hold the contracted position for a second.
4. Inhale as you slowly reverse the motions and return your legs to the starting position.
5. Repeat.

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✅ How to tips:

• Keep your lower back straight so that it peels up off the bench as you raise your hips and then rolls back down onto the bench as you reverse the motion.
• Keep the motions slow and controlled. Do not use momentum.
• Make the lying leg and hip raise exercise easier by keeping your knees bent (see first video) or performing it on a slightly declined bench.
• Your abs and obliques only work as stabilizers until you flex your abdomen. The muscles that flex your hips are your iliopsoas, tensor fasciae latae, pectineus, sartorius, and adductors.

1) Bicycle Crunches

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✅ Common mistakes:
1. Shoulders not lifted high enough
2. Shoulders pointing in not out
3. Chin tuck down too far
4. Elbows not extended to reach the knees
5. Exercise done too fast

2) Captain’s Chair

✅ Common mistakes:
1. Legs lifted only to 90 degree angle
2. Legs swinged up and down
3. Sagging in shoulders

3) Crunch On Exercise Ball

✅ Common mistakes:
1. Chin tuck down too far
2. Pulling head with hands
3. Not stretching out abdominals on the way down
4. Performed more as a sit-up not crunch movement

🚨Shredded Obliques Routine

💥 Perform these exercises to improve your oblique abdominal muscles.

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• ✅Bicycle Crunches
  •3 sets, 30 reps each side
• ✅Side Plank
• •3 sets, 30 sec. each side
• ✅Oblique Crunches
• •3 sets, 30 reps each side
• ✅Knee to Elbow
• •3 sets, 30 reps each side

Stability ball leg extension crunch

✅ Exercise details

• Target muscles: Quadriceps, Rectus Abdominis
• Synergists: Internal and External Obliques, Tensor Fasciae Latae, Iliopsoas, Pectineus, Sartorius, Adductor Longus, Adductor Brevis
• Mechanics: Compound
• Force: Push (Leg Extension) and and Pull (Crunch)

✅ Execution

1. Exhale as you simultaneously flex your abdomen to raise your upper back off the floor (crunch) and extend your knees to raise the stability ball into the air (leg extension).
2. Hold for a count of two.
3. Inhale as you simultaneously relax your abdomen and flex your knees to lower your upper back and the stability ball to the starting position.
4. Repeat.

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✅ Comments and tips

• Keep the ball off the floor and your lower back pressed against the floor.
• The stability ball leg extension crunch combines an isolation push exercise—the leg extension—with an isolation pull exercise—the crunch—to produce an interesting and rarely seen compound movement.
• To ensure that your quadriceps experience resistance throughout the leg extension, keep your thighs slanted a little forward at the top of the movement. If you keep them vertical, your quadriceps will experience no resistance as your knees near full extension.
• To make the crunch element more difficult, either hold a weight plate behind your head or extend your arms backward.

💥 7 MIN SIX PACK

✅ Level: beginner

• Captains Chair x 5
• Crunch on stability ball x 10
• Bicycle crunches x 5 (per side)

✅ Level: intermediate

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• Captains Chair x 10
• Crunch on stability ball x 30
• Bicycle crunches x 10 (per side)

✅ Level: advanced

• Captains Chair x 20
• Crunch on stability ball x 50
• Bicycle crunches x 20 (per side)

Do one round of all 3 exercises without any rest in between. Once you finish one round, immediately go for another. Repeat 2-4 times.