This Article is About
lower abdominal muscles
stomach muscles
six pack abs
abdominal exercises
diet plan
muscle group
repetitions
losing weight
repetition
The Finishing Touches – Exercises For A Six Pack
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Months ago, you made up your mind, you were going to lose weight, eat right and attempt to reclaim the six pack abs of your youth. You’ve done the hard work of losing weight, have a good diet plan going and back to a trim waste, but where is the six pack?

Once you’ve done the hard work of exposing the stomach muscles, the rest should be fairly easy. Remember, though, you will need to maintain the cardio and diet portion while adding these basically finishing exercise to truly bring out the abs.

V-Ups

A exercise that is effective at working the hard to work lower ab muscles is the v-up. This exercise should be performed before the other abdominal exercises. The lower abdominal muscles are the weakest in the ab muscle group and wear out the fastest, so working them first ensures that they get the work they need. Lay flat on your back, hands by your side, legs extended. Lift and hold the heels of your feet about 6 inches off the ground. After a count of one, lift the legs further until the your feet are directly in front of you and your body forms a “V”. Lift your arms and attempt to touch your toes. Actually touching them is not important, simply make the effort. Lower your arms to the starting position and bring your legs down as well, but do not let them touch the floor, instead keep them about 6 inches off the floor. This is one repetition. Perform at least one set of 20 repetitions. As you get stronger work your way up to 3 sets of 20 repetitions.

Planks

The plank is the single most important ab exercise to begin with. While not as well known as sit-ups they are more effective and create less strain on the lower back. Begin by laying face down on the floor, place your forearms under you and transfer your body weight to your toes and forearms. Using the one-Mississippi, two Mississippi rule of counting, tighten up your as straight and rigid as possible, like a plank, and hold for 30 seconds. Relax and return to the floor, this is one repetition. Perform at least one set of 20 repetitions and gradually build up to 3 sets. You can increase the intensity and effectiveness of this exercise by increasing the length of time in each repetition, extending from the hands instead of the forearms, like doing a push up and holding or by placing a Swiss ball under the feet.

Crunches

A modern and more effective form of the venerable sit-up is the crunch. Begin by lying on your back, knees bent and feet on the floor. Ensure your feet are shoulder length apart and flat on the floor. Bring your hands behind your head and just touch your head right behind the ears lightly with your fingertips. Smoothly lift your head, neck and shoulders off the floor, ensuring the stomach muscles do the work and that the hands are not pulling up on the neck. Crossing the arms in front of the chest can also be used, which will ensure that the neck is not pulled upon. As with the other exercises, try to perform sets of 20 repetitions and build up in sets as you are able.

These exercises will define your six pack should be included into your daily exercise routine. You will also find that not only does your ab muscle group start getting definition; lower back pain will lesson or disappear entirely. Using these abdominal exercises will truly provide the finishing touches for all your hard work and allow you to show off the six pack abs you have put so much effort into earning.


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