🔥聽SIX PACK TOP EXERCISES聽👇

🚨聽Hanging windshield wiper

✅聽Exercise details

  • Target muscles:聽Internal and External Obliques
  • Synergists:聽Psoas major, Quadratus Lumborum, Iliocastalis Lumborum, Iliocastalis Thoracis
  • Important stabilizers:聽Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Sartorius, Rectus Femoris
  • Mechanics:聽Isolation
  • Force:聽Pull
SIX PACK TOP EXERCISES
SIX PACK TOP EXERCISES

✅聽Starting position

  1. With your legs straight and your feet together, hang from a high bar.
  2. Keeping your feet together, raise your legs until they are vertical by extending your shoulders and flexing your hips. Your back should be almost parallel with the floor.

✅聽Execution

  1. Gently and slowly lower your legs to one side in a circular motion.
  2. Reverse the motion and raise your legs back up to the starting position.
  3. Hold for a brief second.
  4. Gently and slowly lower your legs to the opposite side in a circular motion.
  5. Reverse the motion and raise your legs back up to the starting position.
  6. Hold for a brief second.
  7. Keep lowering your legs from one side to the other, making sure to pause at the top of the movement.
  8. Breathe naturally.

🚨聽Hanging straight leg and hip raise

✅聽Exercise details

  • Target muscle:聽Rectus Abdominis
  • Synergists:聽Iliopsoas, Tensor Fasciae Latae, Sartorius, Pectineus, Adductor Longus, Adductor Brevis, Obliques, Quadriceps
  • Mechanics:聽Compound
  • Force:聽Pull
Abdominal exercises
Abdominal exercises

✅聽Starting position

  1. Hang from a high bar with your hands shoulder-with apart, your arms fully extended, and your legs hanging straight down.
  2. Straighten your lower back by tilting your pelvis backward.

✅聽Execution

  1. Keeping your knees straight, slowly raise your legs as high as possible by flexing your hips聽and聽your abdomen. Don鈥檛 forget to exhale.
  2. Hold for a count of two.
  3. Inhale as you slowly lower your legs to the starting position.
  4. Repeat for the desired number of repetitions.

🚨聽Vertical leg crunch

✅聽Exercise details

  • Target muscle:聽Rectus Abdominis
  • Synergists:聽Internal and External Obliques
  • Mechanics:聽Isolation
  • Force:聽Pull
SIX PACK WORKOUT
SIX PACK WORKOUT

✅Starting position

  1. Lie supine (on your back) with your lower back pressed against the floor.
  2. Raise your arms and legs straight up into the air.

✅Execution

  1. Exhale as you slowly flex your abdomen and try to touch your toes with your fingers.
  2. Try to hold the contracted position for a count of two.
  3. Slowly return to the starting position.
  4. Repeat for the prescribed number of repetitions.

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