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6 Pack abs!!


To acheive the 6 pack abs you need to be really controlled with your food choices and your exercise regime.

Top 5 Ab exercises you can do at home:

1. Plank

Why: It stimulates more abdominal activity than a regular crunch and works the muscles in your back as well. How: Supporting yourself on your forearms and the balls of your feet, bridge up and position your body in one straight line. Pull your abs in tight and hold for 30-60 seconds. Kick it up a notch: From the plank position, reach forward with your right hand, hold for a count and slowly return to the starting position. Do the same with your left hand and repeat.

2. The bicycle crunch Why: In the San Diego study, this exercise was the second highest in terms of strengthening the obliques in participants. It also stimulates more abdominal activity than the traditional crunch including your lower stomach and obliques. How: Lying on your back, bring your knees up to form a 90 degree angle and keep your hands by your temples. Crunch up and twist across the body while simultaneously performing a bicycle motion with your legs. For example, if you crunch up and to the right you should draw your right knee in and vice versa. Repeat for 20-30 reps total.

3. Side plank Why: Side planks not only torch your obliques, they also stimulate and tone your glutes, quads, hamstrings, inner/outer thighs and your upper body. How: Lie on your side with your forearm perpendicular to your body and one foot stacked over the other. Bridge your hip up and hold for 30-60 seconds while maintaining a straight line with your body. Kick it up a notch: Raise your top leg so that it’s parallel to the ground (this full version of this is called Vasisthasana in yoga).

4. Vertical leg crunch Why: It stimulated 116 percent more abdominal activity in the study’s participants than the traditional crunch. How: Lie on your back with your legs up in the air, knees slightly bent. Try to touch your ankles with your hands by contracting just your abs, but keep your chin off your chest. Repeat for 12-16 reps. Kick it up a notch: Reach towards your toes and hold the position for 15 seconds for a V-sit.

5. Reverse crunch Why: Engage your lower abdomen and obliques with this move. How: Lie on your back with your hands tucked under your bum and your knees bent. Bring your legs up until they form a 90 degree angle from your torso. Do a pelvic tilt and pull your knees in towards your chest, squeeze and slowly lower to starting position. Aim for 15-20 reps. Kick it up a notch: Hold a weight over your head.

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©2018 by Fit n Abel - Alison Abel Personal Trainer and Nutritionist

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