Diet for a Six Pack

Six Pack Abs Training with FlexYourMuscles.com

Wanta a sensational six pack abs without spending hours in the gym.

Here’s an easy six pack abs training set to do just that.

CRUNCHES: Lay down on the floor, bending your knees slightly so your feet are flat on the floor. Cross your arms in front of you, putting the left hand on the right shoulder and the right hand on the left shoulder. Slowly curl your your shoulders off the mat, squeezing your abdominal muscles with each raise. Be sure not pull your neck upwards (this is why we put our handing in front and not behind the neck); rather make it a natural, smooth-flowing motion. Lift only your shoulder blades off the mat and hold that position for a span of two seconds before slowly releasing the shoulders back to the mat. Be sure not to let your shoulders completely rest on the mat before beginning your next repetition. Do 1 set of 25- 30 reps, then move right to the next exercise, only a few seconds of rest between sets.

CABLE CRUNCHES: Set up a double-rope at the cable machine, (if you don’t have a cable machine, try using an exercise band attached to something high, like a door chin-up bar). With your knees on the floor, grab the ropes with both hands, put your hands at your forehead, locking them at this point on your head. Slowly curl your body and bring your elbows – and the resistance – down to your knees, holding the contraction for a two-count. Slowly rise up to a position where your torso is parallel to the floor and repeat the motion. Do 1 set of 25- 30 reps using a moderate weight, then move right to the next exercise, only a few seconds of rest between sets.

KNEE UPS: Sit on the edge of a bench, grasping on the sides of the bench with your hands to maintain steady balance. With your legs extended outward, slowly pull your knees into your chest, squeezing the abdominal muscles during the contraction. Hold this position for two seconds and then slowly extend your legs before repeating the motion. Try to keep the rocking and bouncing at a minimum. Do 1 set of 25 reps for this exercise, then move right to the next exercise, only a few seconds of rest between sets.

KNEE RAISES: Use a chin-up bar for this one, get a firm grasp on an overhead chin-up bar with your arms spread slightly wider than your shoulders. Make sure that your feet are not touching the floor. Trying not to swing or rock, slowly culr your body up bring your knees toward your chest, as if you’re trying to bring your knees to touch your chest. Squeeze your abs and hold for a moment before slowly releasing your legs back to a straight position. Wrist straps are often used to assure a firm grip on the bar. Attempt 1 set of 10-15 reps per set, then move right to the next exercise, only a few seconds of rest between sets.

Now rest 1 to 2 minutes and repeat the exercises for a total of three 3 super sets of Six Pack Abs Training exercises

Any of these Six Pack Abs Training exercises can be done with your torso twisted at an angle in order to hit those stingy, hard-to-develop obliques. Also, abdominal muscles should be trained just like any other muscle group, which is on the average of one to 3 times a week. I personally like to train abs after my leg workout or back workouts.