Hello my fellow Nerds and Epic people 🙂
Today I’m going too quickly over some exercises that I feel are great to help us get that amazing six pack, but remember before you’ll get your awesome SIX PACK!, you need to bring your body fat down!!! Aiming for around 10% BF. Keeping that in mind let’s go over 5 core exercises that will help you get there:
The routine (repeat 3 times)
- Ball Crunch – Leg Raised 15 reps
- Russian Twist With Medicine Ball 15 reps
- Cable Crunch 15 Reps
- Knee Raised Abd Crunch 15 reps
- Lying Leg Raises 15 reps
Ball Crunch - Leg raised
- Lie on your back, calves on top of the exercise ball and arms across your chest.
- Roll your shoulder blades up and lower yourself back down after a short pause.
- To avoid straining your neck, look straight up instead of looking at your knees.
Russian twist with medicine ball
- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
- Repeat for the recommended amount of repetitions
- Kneel below a high pulley that contains a rope attachment.
- Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
- Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
- With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
- Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
- Repeat for the recommended amount of repetitions.
Knee Raised Ab crunch
• Lie with your back flat on the floor and your knees bent.
• Contract your abdominals so your lower spine flattens onto the floor.
• Interlace your fingers behind your head with your elbows wide.
• Draw your knees toward your chest to a 90-degree bend directly above your hips. Then extend your legs so they are entirely above your hips, creating a 90-degree bend with your upper body.
• Begin the exercise by crunching upward, lifting your head, neck and shoulder blades off the floor. Keep your elbows wide and avoid burying your chin into your chest. Pause briefly.
• Lower to the starting position and repeat
Lying Leg Raises
- To start Lie down and position yourself so that your lower back is in contact with the floor.
- Then Place your palms on the floor resting against your butt/lower back for support.
- Start with your legs bent at a right angle at the knee (easier), or legs straight (like me! more difficult).
- Then, exhale as you draw your knees in a controlled fashion up towards your chest – lifting your buttocks off your hands at the mid-position, your legs forming a right angle.
- As you return to the start position, do not allow your feet to touch the floor.
So what do you think? Why not give them the a try and let us know how you’re getting along, but remember all the abs workouts in the world won’t help you get those abs showing until you bring your body fat down with good nutrition and training.