Abdominal Exercises - Get the Perfect Six Pack at Home!
Looking for the perfect six pack? Want to achieve the quickest results? A defined stomach requires hard work and commitment but the results are satisfying nonetheless.
However you do not need to spend hours in the gym as this article will demonstrate.
The perfect six pack can be achieved from the comfort of your home if you are motivated enough to set and maintain your own workout schedule.
There are a number of exercises you can perform to get the perfect abs.
This article will suggest three simple, effective and achievable exercises to get the perfect six pack fast in the comfort of your own home.
If space is an issue and you do not want fitness equipment clogging up your living room then you can use your own body weight to tone up your abs.
Abdominal Crunch This is an exercise that can be performed with or without additional fitness equipment although the principle movements remain the same.
1.
Start with your back on the floor, feet in the air and legs bent at a right angle.
Your shoulders should be just off the floor.
2.
Inhale, and then perform a combined movement that pulls your knees towards your chest whilst lifting your upper torso approximately 30 degrees off the floor or until your feel the strain.
This is quite a challenging exercise and is suitable for intermediate levels of fitness.
It is also possible to perform the same exercise using an Abdominal Machine.
Ab machines are becoming increasingly popular within fitness circles.
They provide excellent support when working your core and ensure you are correctly aligned.
This reduces the chance of placing unnecessary strain on your spine.
Crucifix 1.
Lie down on your back with your arms spread at 90 degrees to your body.
2.
Keeping your upper body flat on the floor bring your knees up to your chest.
3.
Slowly release towards the ground but stop with your legs just off the floor to tighten the abdominals.
Repeat for 15-20 repetitions.
Those with advanced fitness levels can leave their legs straight for enhanced difficulty.
If you have trouble keeping your upper body on the floor hold some weights in your hands.
Elbow Bridge Plank This exercise is endurance based and uses your body weight to great effect in toning and strengthening your abs.
1.
Start in the plank position with your forearms and toes on the floor.
Ensure your elbows are tucked underneath your chest.
2.
Then with your weight going through the contact points with the floor, maintain a ridged position with your back straight and head up looking forward.
The first time you perform this exercise you will be surprised at how hard it is to support your full body weight like this.
Complete it regularly and you will notice the improvement in your core strength as you will be able to perform the plank for progressively longer.
Beginners should aim for a 10-15 second hold initially but this can be increased until you can no longer maintain a ridged position.
Aim to complete three sets of the suggested repetitions or length of time given for these exercises.
However you do not need to spend hours in the gym as this article will demonstrate.
The perfect six pack can be achieved from the comfort of your home if you are motivated enough to set and maintain your own workout schedule.
There are a number of exercises you can perform to get the perfect abs.
This article will suggest three simple, effective and achievable exercises to get the perfect six pack fast in the comfort of your own home.
If space is an issue and you do not want fitness equipment clogging up your living room then you can use your own body weight to tone up your abs.
Abdominal Crunch This is an exercise that can be performed with or without additional fitness equipment although the principle movements remain the same.
1.
Start with your back on the floor, feet in the air and legs bent at a right angle.
Your shoulders should be just off the floor.
2.
Inhale, and then perform a combined movement that pulls your knees towards your chest whilst lifting your upper torso approximately 30 degrees off the floor or until your feel the strain.
This is quite a challenging exercise and is suitable for intermediate levels of fitness.
It is also possible to perform the same exercise using an Abdominal Machine.
Ab machines are becoming increasingly popular within fitness circles.
They provide excellent support when working your core and ensure you are correctly aligned.
This reduces the chance of placing unnecessary strain on your spine.
Crucifix 1.
Lie down on your back with your arms spread at 90 degrees to your body.
2.
Keeping your upper body flat on the floor bring your knees up to your chest.
3.
Slowly release towards the ground but stop with your legs just off the floor to tighten the abdominals.
Repeat for 15-20 repetitions.
Those with advanced fitness levels can leave their legs straight for enhanced difficulty.
If you have trouble keeping your upper body on the floor hold some weights in your hands.
Elbow Bridge Plank This exercise is endurance based and uses your body weight to great effect in toning and strengthening your abs.
1.
Start in the plank position with your forearms and toes on the floor.
Ensure your elbows are tucked underneath your chest.
2.
Then with your weight going through the contact points with the floor, maintain a ridged position with your back straight and head up looking forward.
The first time you perform this exercise you will be surprised at how hard it is to support your full body weight like this.
Complete it regularly and you will notice the improvement in your core strength as you will be able to perform the plank for progressively longer.
Beginners should aim for a 10-15 second hold initially but this can be increased until you can no longer maintain a ridged position.
Aim to complete three sets of the suggested repetitions or length of time given for these exercises.
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