As we know, diet is the most crucial component of abdominal training. If you want to see that six pack, you must peel off the layers of fat that are coving it up so well. That means you absolutely must be consistent with your diet.
While you are working so hard at maintaining a balanced, nutrient dense, whole foods nutrition plan, you will also need to follow a well designed ab training program. This will increase the size and improve the tone and shape of those abs while you shed the fat.
When it comes to ab training, like everything else in life, balance is imperative to optimal results. The abdominals are muscles just like any other and need to be worked as such. You don’t need daily ab workouts; you simply need to train them like any other muscle group. Two to three core workouts per week, performed with intensity and perfected form will have those muscles at their peak.
It should be noted that of course, as always, these exercises should be done with full focus, appropriate intensity and proper form. Make sure you keep the entire core tight and engaged, while breathing through the exercise.
Strap Fallout for Six Pack Abs
This exercise uses the TRX, however it can still be done if you don’t own one. The swing-set at the nearest playground will provide a similar suspension. Simply use the seats of two swings, one for each hand and perform the exercise as follows.
1) Begin in a kneeling position with hands firmly on the straps (or swing seats).
2) Keep the core tight and your body in a straight line.
3) Lean forward as you extend your arms out and in front of your body, keeping the abs tight as you go.
4) Contract the abs to bring the body back into the starting position, making sure your body remains in a straight line as you do so.
Hanging Leg Raise
This exercise can be done using either a chin up bar or the Captain’s Chair at your gym. If you’re outside you can do these at the playground using the monkey bars or even a tree branch assuming it’s strong enough to hold your weight.
1) Begin by hanging from supportive bars with arms fully extended, pelvis tilted slightly and legs hanging straight down.
2) Keeping the core tight, bring the knees up to the chest in one controlled movement. Do not use momentum and avoid a swinging motion.
3) Return legs to starting position with control and continue for 12 to 15 reps.
4) To increase the difficulty, keep the legs straight while lifting and raise to a minimum of 90 degrees.
Band Alphabet Abs
1) Attach an exercise band or tube to a post, tree trunk, or anything solid and stable enough to support a pulling motion using a light to medium tension.
2) Keep arms straight out in front of you at chest height and maintain a tight, engaged core.
3) Remain in that position as you draw the alphabet. Complete the entire alphabet and repeat on the opposite side.
T Stab Push Up
1) Begin the exercise from a standard push up position.
2) Perform a push up and as the push up is completed, extend the right arm and rotate the entire body to the right, while keeping the arm extended.
3) Keep the core tight and engaged throughout the entire rep and return to starting position. Repeat on the left side, starting with another push up.
1) Begin by lying on your side with the upper body propped up with support from the forearm. The elbow should be directly under the shoulder.
2) Keeping the core tight, bridge the body up using strength from the abdominals to maintain the body in a solid, straight line.
3) Hold this position for as long as possible while not allowing the hips to sag or drop. Repeat on the opposite side.
1) Clean and press a kettlebell overhead with the right arm.
2) While maintaining the kettlebell in a locked out position, push the hips back and out in the direction of the kettlebell.
3) Keep the feet placed at a 45-degree angle from the working arm while the resting arm is placed behind the back.
4) Lower the upper body as far as possible while maintaining proper posture.
5) Pause and hold the movement and slowly return to the starting position.
6) Continue for prescribed number of reps before performing on opposite side.
1) Dumbbells or kettlebells can be used for this exercise. Begin in a standard push up position, with hands placed on handles of kettlebells or bars of dumbbells for support.
2) Keeping the core tight, bring the right arm up to the side of the rib cage in a rowing position without rotating the body.
3) Return the dumbbell or kettlebell to the starting position and repeat on the left side.
4) Continue for the prescribed number of reps.
These are some of the best exercises to add in to your workout program if you hope to add some size, definition and shape to your six-pack. If you perform these exercises two to three times a week, not only will you see improvements in your appearance, you’ll also increase your strength and improve the function of those muscles as well.
Combining these with a balanced, nutritious diet is your answer to a lean, sexy midsection.