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3 Exercises to Build a Solid 6 Pack
Two things are required to get a six pack – diet to reduce total body fat, and exercise to strengthen abdominal muscles. We have covered diet in previous articles, here we talk about exercises to build rock solid abs.
As any bodybuilder knows, building muscle requires lifting increasingly more weight. The abs follow the same rules as any other muscle. Generally muscle growth (in terms of size, not functional strength) is most successful when lifting 10-12 rep sets. Therefore, maximum weight is not used, but also the weight should not be so light that you can easily perform more than 12 reps per set.
For this abs training routine you will require some free weights (discs and a dumbbell, plus ankle weights) and a bench that can be set at a slight incline.
1. Incline Reverse Crunch – Targets Abs
We start on the bench, which is set to its first incline position. Put on your ankle weights, lie back and grab the bench behind your head with both hands. Raise you knees so that they are above your waist, and then lift your hips off the bench, towards your head. Do 3 sets of 10 reps.
2. Weighted Crunch – Builds Bigger Abs
The crunch is the classic ab training exercise. Simply lie back and hold a weight disc to your chest. With your knees bent and your feet flat on the floor, lift your shoulders off, hold, and lower. 3 sets of 10 reps.
3. Weighted Russian Twist – Essential 6 Pack Abs Exercise
Sit upright on the floor with your legs out in front, but legs slightly bent. Lean back approximately 45 degrees while holding a dumbbell in both hands straight out in front of you. Then twist your torso to the left, keeping your back straight, hold for 2 seconds, then return to face forward. Repeat on the right side. Do 3 sets of 10 reps.
Adding weight should mean that you are working your abs harder, and result in better muscle growth. Do not try building abs with 200 sit-ups every day, do it the proper way with bodybuilders weight training exercises.
Abdominal Muscles Need Recovery
Remember that like your other muscles, the abdominals require adequate rest to ensure that the muscles recover after the exercise. Do not perform these exercises daily. Arnold Schwarzenegger worked his abs everyday, and Bruce Lee’s abs were also training often. However, we do not all have the same genetic advantages, so do not over train.
Tweet Me!Recommended Reading
• Arnold Schwarzenegger’s Bodybuilding Workout
• Mike Mentzer’s High Intensity Weight Training
• Swimming Workout – Sport Specific Circuit Training
• Back Building Exercises
• Basic Chest Workouts
Hello, I am very irritated to my body. I am slim but has a big stomach and has a flabby arms,and I do not have the hips that gives a body shape. Please help me and give informations on how to solve my problems out. Thank u and more power
Hi May, the best thing you can start doing is some full body workouts – a combination of circuit training and weight training would be ideal, as this will tone the muscles in the arms, back, legs and core region. Squats and lunges will give your thighs more shape. You may want to take a look at the exercise videos over at Bums, Tums and Thighs. There are a lot of fitness tips of women there.
Hi there, i have a bit of a belly from drinking beer,but the rest of me is okay.How could i lose this and tone up.
If your diagnosis is correct, then the answer is simply drink less beer! Also eat less empty carbs, ie. white bread, pasta, biscuits, cakes. Try not to snack after drinking beer. Other than that, follow our belly fat rules and do regular exercise. Lift weights, build muscle, and eat healthy. But remember, beer can be good for you!
Russian twists are one of my favorite exercises to really target the obliques. I like to use a medicine ball for the added resistance. Also performing a weighted crunch on a Swiss ball creates constant instability so your entire core and stabilizer muscles have to really work to maintain balance.