Six pack exercises

If you want to have six-pack abs, you need to concentrate on the abdominal muscles with each technique or exercise used. Here are several exercises that when concentrated on the right abdominal areas will create the famous and defined toned muscles.

The static hold and side statics are excellent for the ribbed stomach muscles. Begin by placing the body in the sit-up position but use the elbows on the floor versus the palms. Place the body flat on the surface of the floor.

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This position trains the body’s core to obtain the six-pack abs. Hold the position beginning for 2 minutes working gradually up to five minutes. To change to the static side exercise, roll to the side lifting the body into the same position as the static hold. Keep one arm on the ground with the other pointed upwards. Hold this position for the count of ten building up to the count of 25. Keep the legs resting on each other without bending the knees.

Oblique exercises will enhance the appearance of the abs. These muscles on each side of the abs add to the toned appearance. They are the foundation for twisting and turning the torso. Side Bends with five-pound weights while standing help to develop defined muscles. Stand up straight with knees locked in place. Lean to one side with the weights in the hand. Slowly bend slightly to the side and hold for the count of ten. Slowly rise up concentrating on the side muscles. Repeat on the other side. Do set of 25 for each side.

Do the standard crunches with a stability ball. This promotes more concentration on the abdominal muscles while stretching and expanding the muscles to train them to be more compact. This helps to focus on the core muscles as well.

The bike maneuver is an abdominal building exercise the maximizes the core of the stomach. Lie on the floor with the back pressed snuggly against the surface. Place the fingers behind the ears with the knees at a 45-degree angle. Begin by pedaling the legs alternatively in the air while touching the right elbow to the left knee then the left elbow to the right knee. Do this for two minutes or longer depending on the level, you are at currently. Build up to ten minutes with this exercise.

Lay on your back with padding or matt. Keep the back firmly pressed against the floor. Raise the legs straight into the air without bending the knees. As you are bringing the legs back down towards the floor, slowly lower the legs, and feel the ads tighten. Stop midway to the floor and hold for the count of five. You should feel the muscles tighten and possible begin to burn. Lower the legs about one inch from the floor and repeat the lifting of the legs. This is one set. Repeat 25 sets.

Mix up the various exercises on different days. The main concept it to concentrate on the muscles as well as making the muscles groups work and extend during the workouts. Mixing up the routine will keep the muscles constantly working to form the leaner muscles.