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Six
Pack Exercises
Six
Pack Exercises for Great Abs!
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These
ab exercises will work your rectus abdominis muscle, which is
also known as the six pack. Although you will see many
exercises listed for the lower and upper abs, the rectus abdominis is
actually one large muscle.
While
some of these six pack
exercises concentrate on the lower or
upper region of this muscle, you are actually working the entire
muscle, but with more focus on a particular area of the rectus
abdominis muscle.
All of these abdominal exercises only require an exercise mat.
However, some of these can also be performed with an exercise
ball for added variety and resistance to enhance your six pack
exercises.
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List
of Six Pack Exercises
To
see instructions and videos on these ab exercises for the rectus
abdominis muscle, just scroll down or select the link from the list
below.
Six Pack Exercise #1 - Bent Knee
Hip Raise
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This
exericse is a combination of the traditional crunch and the
reverse crunch. It is also referred to as a full body crunch.
This ab exercise works the rectus abdominis, both upper and
lower, and also engages the transverse abdominis muscle to some degree. |
How
to do the Bent Knee Hip Raise
- Lying flat on the floor, make sure your lower
back is pressed to the floor and is not arched
- Place your hands by the side of your head
or loosely behind
your head.
- Bend your knees and place your feet flat on the
floor.
- Simultaneously, lift your pelvis off the floor
bringing your knees towards your chest while also lifting your upper
body off the floor lifting shoulders off the ground.
- Hold for one second and then slowly return to
starting position, inhaling while you return to the floor.
- Repeat this for 8 to 15 repetitions.
Note: If you feel pain in your lower back, place your hands
under your hips for added support while you do this abdominal exercise.
Click on the exercise video below to see a demonstration of this ab
exercise.
Back
to list
Six Pack Exercise #2 - Leg Pull
Ins
You can do this abdominal exercise on the floor with a mat or on a flat
bench. You have more support using a bench as you can grip
the sides, but it can be done on the floor with the same effect.
This ab exercise focuses primarily on the lower region of the
rectus abdominis muscle.
How
to do the Abdominal Leg Pull Ins
- Sit on the floor or on a flat bench with
legs off the end.
- Place your hands flat on the floor or
grasp the
edge of the bench.
- Extend your legs straight out, leaning
back at
a 45 degree angle.
- Bring your legs in towards your chest,
bending
the knees.
- Slowly return legs to starting position
using
your ab muscles and not momentum.
- Repeat for 8 to 15 repetitions.
Note: Try to keep your back straight and minimize movement of the upper
body.
Click on the exercise video below to see a full demonstration of this
exercise.
Back
to list |
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Six Pack Exercise #3 - Leg Raise
This abdominal exercise can also be done with a flat bench or on the
floor using an exercise mat. The lower region of the rectus
abdominus is the primary focus of this ab exercise.
How
to do the Abdominal Leg Raise
- Lie on the floor with back flat to the floor
and place your hands beside you or straight behind your head.
If using a flat bench, place your hands behind you holding
onto the bench.
- Keeping your legs straight, raise your legs as
high as possible. Use your abdominal muscles and not
momentum. If needed, bend knees slightly. For
increased
challenge, at the top of the move also lift your hips off the ground to
really work the lower abs.
- Slowly lower your legs to starting position,
inhaling as you return to the start position and exhaling as your raise
your legs.
- Repeat this move for 8 to 15 repititions.
Note: If you feel pressure or pain in your lower back, bend
your knees until you feel more comfortable. Be sure to keep
you back flat and don't let it arch.
Click on the exercise video to see a demo of this exercise.
Back
to list
Six Pack Exercise #4 -
Flutter
Kicks
This abdominal exercise is a change from a variation of the traditional
crunch and really works the lower abs.
How
to do the Abdominal Flutter Kick
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- Lie on the floor with back flat to the
floor
and legs extended out and knees bent slightly.
- Place your arms beside you with palms
facing
down on the floor.
- Lift your heels off the ground, about 6
inches,
and kick your legs up and down in a flutter like motion.
- Keep your abs contracted during the
scissor
kicks.
- Repeat for 10 to 20 repititions.
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Note:
Your feet should be about 10 to 18 inches off the floor
while doing this exercise. However if you feel pressure on
your
back raise your legs higher until your back is more comfortable.
In
this exercise video, he lifts his legs all the way until he is pointing
to the ceiling. However you do not have to go this high to
engage
the abs if you don't want to.
Back
to list
Here
are even more free fitness videos for the rectus abdominis
muscles. Just click on the video you want to watch.
This
will open a new window. To see all the videos, just click the
next and/or previous button in the new window and it will scroll
through the exercise videos.
Back
to list
Here are even more six
pack exercises - abdominal crunches.
Visit the free
fitness video page to see a full listing of all
illustrated exercises on this site.
Related
Exercises
Abdominal Exercises Oblique Muscles
Work more abdominal muscles with these ab exercises for the obliques.
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