KESEHATAN
It will take dedication, time and patience to get a six pack. You need to do two things: lose fat and build muscle. You get this by dieting and exercising consistently. You can have the most toned and muscular abs, but it will not show if there is a layer of fat over them. This article will discuss ways in which you can accomplish both of these goals.
6. Best Exercises for Six-Pack Abs
1. Pullup
Grasp a pullup bar with a grip that's slightly wider than shoulder width. Pull your shoulder blades down and back, bend your legs behind you, cross your feet, squeeze your butt, and brace your abs (this ensures your core gets worked). This is the start position (a). Pull yourself up until your collarbone reaches the bar, driving your elbows down toward your hips (b). Return to the start position (c). If unable to pull yourself up, loop an exercise band over the bar and around your knees.
Sets. 3 Reps. to failure Rest. 120 seconds between sets
2. Hanging Leg Raises
The hanging leg raise is a core strengthening exercise that targets the entire abdominal region with an emphasis on the lower abdominals and hip flexors. This exercise also improves stability in the lower back. Grab a pullup bar with an overhand grip, making sure your arms are completely straight and your feet are off the ground. With your legs completely straight the entire time, tighten your core and use your abs to raise your feet toward your shoulders. Pause when your thighs reach your chest. Return to the starting position.
Sets: 2 Reps: 15
Trainer's Tips
- Don't use momentum to bring your legs up. All of the movement is created by your legs.
- Don't shrug your shoulders as you hang from the bar. Keep them tucked down and back.
- Don't allow your body to swing back and forth.
3. Weighted Swiss Ball Crunches
Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off and knees and hips bent. Gently hyperextend back to contour of ball. Hold plate behind neck or on chest with both hands or use no weight.
Sets: 3 Reps: 8
4. Decline Weighted Sit-Ups
Sit on a decline bench and hook your feet under the pad at the top. Place your hands across your chest, or behind your head. Lower your body to the starting position. Do not lie completely on the pad before crunching up to the mid position. As you feel your abs fully contract, pause and inhale as you crunch to the mid position. Proceed now to the finish position. As you exhale, lower your back to the pad and keep your back straight. For added resistance, place a weight on your chest.
Sets: 2 Reps:15
5. Russian Twists
Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left and then reverse the motion, twisting as far as you can to the right. That's one rep, do 3 sets of 8-12 at the end of your workout.
Sets: 3 Reps: 8-12
6. Ab Wheel Rollout
Kneel on the floor with your knees directly under your hips and your hands directly under your shoulders holding the handles of an ab wheel. Slowly push your hips forward and roll the ab wheel out, keeping your back flat and allowing your arms to extend in front of your body (a). As soon as it feels like you can’t roll anymore without the risk of falling, push your palms toward the floor, simultaneously squeezing your abs and pushing your hips back toward the start position until you reach it (b).
Sets: 4 Reps: To failure Rest. 90 seconds between sets
