Quick And Comprehensive Abs Work Out
Posted by Gain Muscle Mass on Jul 30, 2010 in Best Abdominal Exercises | 737 commentsTons of people are searching the web looking for a a well structured abs work out that can take them by the hand and help them get six pack abs quickly and naturally. While everyone wants a tight set of abs, a hardly anybody is willing to put in the work required to get firm abs. If you want to know how to get six pack abs and you get the fact that you’re going to have to work for them, then I’ve got a really easy and quick abdominal work out out that can work wonders for developing your ab muscles! to get six pack abdominals, and you realize that you’re going to have to work hard for it, then I’ve got a great ab workout for you.
photo credit: Hairy_Jacques
Before I get to the abs work out, I want to let you know that getting washboard abs decline crunches. Each time I hit the gym, I see at least 3 people at a time focusing on building their abdominals, but only a handful of them actually succeed at getting a six pack. Over the course of a year, I would estimate that I run across a few hundred (at least 600) men and women who spend hours each week working their abs with noting more than a sore midsection to show for it!
Why is it that so many people train their abs with nothing to show for it? I think that most people just don’t understand that in order to get impressive abs, they need to focus on losing body fat by implementing full body workouts and smart diet choices, not by training their abdominals. Regardless of how effective your ab workout actually is, you won’t be able to see any of your abdominal muscles until you lose enough body fat to expose them. So instead of running to the gym and performing never ending ab workouts, learn how to strip away body fat first and then focus on training your mid section. Not only will you get a 6 pack quicker with this approach, but you won’t get frustrated when you put in all of the hard work on your abs only to discover that you can’t even see any of them!
A Fun And Easy Abs Workout
This six pack work out hammers all of your abdominal muscles in an efficient order. Typically you want to focus on performing the hip flexion and leg lift abdominal exercises first, and then your “twisting movements, and then your more traditional ab exercises like Swiss ball crunches and slant board sit ups. Training your abdominal muscles in this order targets each of them in an order that’s most effective.
Just think about it, the leg lift exercises require a a lot more work to complete than either the twisting oblique movements or the upper abs exercises like crunches. What you find if you piece together your abs work out in this order is that you’ll be able to effectively train all of your abdominal muscles without prematurely fatiguing any of them.
Ab Exercise #1 – Hip Flexion Movement
Hanging Knee Raises – Perform 2 sets of 6 – 8 repetitions with a 1 – 1.5 minute rest in between sets.
Ab Exercise #2 – Twisting Movements
Medicine Ball Twists – Again Perform 2 sets of 6 – 8 repetitions with a 1 – 1.5 minute rest in between sets.
Abdominal Exercise #3 – Upper Abs Movement
Weighted Crunches – This time perform 2 sets of 6 – 8 repetitions with a 1 – 1.5 minute rest in between sets.
Ab Exercise #4 – Core Stabilizing Exercise
Vacuums – Perform 2 sets of stomach vacuum contractions holding each one for 8 seconds. In between sets rest for 1 – 1.5 minutes.
Perform this abs work out 2 – 3 times each week with 1 full day of rest between ab workouts. This is an extremely effective abdominal workout that targets each of the muscles in your core easily, quickly and effectively allowing you to develop a tighter mid section. Don’t forget that you should focus your efforts on stripping off body fat at the same time you perform your ab workouts, this is the only way to get a six pack naturally!
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