For those of you under the impression that obtaining a strong core takes hours of dedication, you’re in for a pleasant surprise. How many times have you started doing a new routine only to give up two minutes later when your neck and back start hurting? I’ve got a great ab routine to help you build six pack in as little as 20 minutes a week.
Lets get started.
Technique is extremely important, focus on contracting your abs with every rep. Do not swing with your neck. These movements should be pain free.
Never hold your breath, focus on your breathing, it will make it much easier.
Now, pick two days a week to do your ab workout. This workout will take less than 10 minutes. Have these days spread apart, ex. Monday and Thursday, to give you adequate rest.
Remember, abs are just like your chest or biceps, they need a couple days of rest in order to recover and rebuild. Many people are under the impression that you need to workout your abs everyday in order to have a great six pack, that is untrue.
Now, three exercises to help you build rock hard abs.
1. Exercise Ball Crunch – 3 x 15
– Sit on the ball, roll back until your lower back is under the ball. Put your hands behind your head and lift your body towards the ceiling. Do not pull on your head.
2. Bicycle Crunches – 3 x 15
– Lie down on your back, hands behind your head. Raise your legs up to the 90 degree position. Take your right elbow and touch your left knee and vice versa. One leg is contracted and the other leg is extended like you’re riding a bicycle.
3. The Plank – 1 Minute
– Roll over onto your stomach, get up onto your elbows/ forearms and the balls of your feet fully extending your body. Keep your back straight. Hold position as long as you can, build it up so you can hold the position for 1 minute at the end of your ab workout.
3 x 15 is 3 sets of 15 reps. Take about 30 seconds in between each set. If you are weight training fairly consistently doing your ab exercises post workout is great. Since it only takes 10 minutes it’s very easy to fit in, even if you have a busy schedule. If you don’t frequent the gym, find 10 minutes whenever you get the chance, it’s well worth it.
These particular exercises are effective because you are isolating the abs and minimizing the hip flexor involvement. If you are looking for an extra challenge and these exercises are too easy for you try slowing down the speed, pause at the top of the exercise when you’re doing a standard crunch. It’s fantastic, you can really feel the muscles working.
Remember, everybody has abs. Whether you can see they or not is the question. This comes down to having low body fat. Hundreds of crunches will not significantly change your body fat percent, diet is the number one factor.
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