The six pack abs goal primarily depends on losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises, including many that are aimed at other major muscle groups, but can be modified to include training for your abdominal muscles. Here are some of the main exercises for abdominal emphasis.
Crampons
Crunches are done by lying on the floor or on a mat or not, with your arms crossed in front of your chest. Many people do crunches with their hands behind their head, but this can create lower back issues due to the pulling on the head and neck. A slightly different position has the fingertips placed behind the ears, rather than crossed over the chest. It is important not to pull on the neck or ears for help in getting off the ground. Instead, draw the abdomen in towards the spine and inhale through the nose at the same time. Raise the shoulders towards the knees using only the muscles of the abdomen. The entire back should not be lifted off the floor, as this is likely to create back strain. No additional benefit to the abdomen is gained by elevating the entire torso. The key part of the crunch is the initial flexing of the abdominal muscles as the shoulders are lifted off the ground. When the shoulders clear the floor, exhale through your mouth. Complete the exhale with a gasp to expel the last of the air from the lungs while your shoulders stay clear of the floor. Lower the shoulders to the point where the shoulder blade touches the ground while inhaling. It is important to maintain proper breath control and muscle flexion to benefit from the maximum crunches.
Sit
Again, start again in a position on the floor, with your feet flat and your knees bent. The fingers should be placed behind the ears, or you can cross your arms over your chest. Slowly lift the entire floor while inhaling deeply and exhaling as you reverse the motion. This exercise can be made more difficult in several ways. For example, you can do belays from an incline with your head lower than your lower body. You can then add weights to the trunk to lift while you are seated. Weights can get heavier on an incline bench. The next difficult stage can be achieved by holding your feet off the ground while doing sit-ups or doing a bike peddling motion while doing rests with your legs. These exercises may not be easy, but are very beneficial for the abdominal area.
LEG LIFT
Leg lifts start with your legs straight and your hands at your sides while lying on the floor. Raise both legs at the same time without bending the knees until the legs are at a ninety degree angle or as close as possible. Not everyone is flexible enough to achieve the ninety degree angle. Lower the legs as close to the ground as possible without touching each other and repeat several times. Increase the challenge of this exercise by adding weights to the legs while lifting them. Another challenging exercise to improve definition and muscle in the abdomen is to hang a pull-up bar while lifting both legs to a ninety-degree position. As with most other exercises, try to stay aware of breathing while doing the routines slowly.
Jackknife sits down
This exercise begins by lying flat on the floor with your hands at your sides to provide better balance. At the same time you raise your knees, slowly bring your torso up until your face and knees meet. Slowly return to the original position while controlling the movement of the movement. The name Jackknife comes from the natural tendency of the legs to bend at the knee with the feet falling at the hips presenting the shape of a jackknife. The level of difficulty of this position can be increased by holding a weight between the feet while performing the rests.
V-UPS
This exercise begins with you lying on your back on the floor with your arms extended above your head. Bring the legs and torso together without bending the knees or arms. Keep the pace slow and steady and reach your feet with your hands extended to the top of the arch. If possible, try to touch your feet together, but this move can be tricky until your flexibility level increases. As with other exercises, adding weight between the feet increases the level of difficulty.
