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The Desired Six Pack Abs And How To Train Them (Part 3)

Top 5 Ab Exercises

The exercises bellow are the most important for sic-pack Abs:

  • Standing Cable Pulldown
  • Ab wheel
  • Bicycle Crunches
  • Reverse Crunches
  • Leg Raises

Standing Cable Pulldown

– One thing people seem to forget is that the abs are muscles.  They respond to weighted training as well.  The standing cable pulldown is an excellent way to add some weight into your ab training.  It also works your abs while standing which is important if you are an athlete.

Ab wheel

– Before there were planks there was the ab wheel.  This is one of best toys you can buy for the gym.  It hits the abs just as hard as planks, and allows you to do all kinds of variations.  Even better news is that they are relatively inexpensive and can fit in your gym bag.

Bicycle Crunches

– Often times when it comes to ab training we only work in one plane.  However the abs are built to perform in numerous planes.  Adding some twisting to your ab exercises is a great way to stimulate new muscles like the oblique and serratus.

Reverse Crunches

– We spend so much time focusing on the upper abs that we often forget about the lower abs.  This imbalance can cause a number of problems.  Besides building a midsection that is not symmetrical you are setting yourself up for an injury.  While ab muscles are very resistant to injury, if you happen to pull one you will remember it forever.

 

Leg Raises

– This is one of the best lower ab exercises there is.  You can do this is a variety of ways.  You can use a chin-up bar or a roman chair; you can do them with straight or bent legs a well.  Whichever combination that you choose to use just be consistent in doing them.  They really will help round out your ab development.

This is just a short list of ab exercises to help add some variety to your training.  If you need any help with how to perform the exercise or technique, just perform a search on google and you will find a whole array of descriptions, demonstrations and variations.

Don’t get stuck in the rut of thinking that crunches are the only thing you can do.  You have to mix it up in order to keep your body growing.  Don’t let your progress stagnate or allow yourself to get bored.  If you stick with it you will eventually reach your six pack goals.

 

THE IMPORTANT CARDIO TRAINING FOR SIX PACK ABS

For some reason when people want six pack abs the first thing they think is that they just need to do a little more cardio and they will get there.  Obviously, diet and other training aspects factor into the equation.  Cardio does have its place in your six-pack ab training; you just have to be careful not to overdo it.

Some people can become obsessed with getting their six pack, which isn’t necessarily bad.  However, when that obsession leads to them doing hours and hours of cardio a week it can be a problem.

When you put yourself in too great of a caloric deficit your body will have no choice but to burn muscle.  While you will be losing weight, that weight will be muscle and you continue to get softer and softer.

When it comes to cardio for your six pack less is often better.  If your diet and training are on point then you don’t need to go crazy with your cardio.  In fact if your cardio is intense enough you could get away with doing only an hour a week or so.

HIIT Cardio for Six Pack Abs

If you have never heard of HIIT it stands for high intensity interval training.  It consists of doing a short duration of really intense exercise followed by a longer duration of lower intensity exercise.  For the sake of cardio, it might involve sprinting for 20-30 seconds and then walking for 90 seconds to 2 minutes. Or sprinting on a bike or rowing machine or whatever form of cardio that you can out all out effort into and then have a rest period.

HIIT cardio is the best bet cardio for fat loss.  With HIIT you hit your muscles hard with short, intense workouts that burn the maximal amount of fat.  Not only that, but you continue to burn fat after your workout, and at a much higher rate than traditional slow steady cardio.  A couple of HIIT sessions a week is all you need.  It is much more effective and efficient than spending 45 minutes a day on a treadmill.

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