🔥 SIX PACK TOP EXERCISES 👇

🚨 Hanging windshield wiper

✅ Exercise details

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

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✅ 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.

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✅ 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.

🚨 Hanging straight leg and hip raise

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✅ Exercise details

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

✅ 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.

✅ Execution

1. Keeping your knees straight, slowly raise your legs as high as possible by flexing your hips and your abdomen. Don’t 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.

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🚨 Vertical leg crunch

✅ Exercise details

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

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✅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.