Skip to main content

HOW TO SCULPT SEXY SIX PACK ABS




HOW TO SCULPT SEXY SIX PACK ABS


Training abs is essential for a sexy midsection.  There are several workouts that work fast, your body is your best source of resistance, you don’t need any fancy equipment to get cut abs.  It all comes down to training faithfully at least 5 days a week and eating a clean diet. 

If you train hard then do yourself a favor and eat a diet rich in protein, fresh veggies, fruits and good fats so you will be able to see your hard work pay off when you look in the mirror.


Here are a few of my favorite exercises that hit the lower and upper abdominals and obliques.  As you train focus your mind on the muscles you are working, it will aid in sculpting your desired six pack faster.  

As you continue to train your abs your midsection will become stronger and your endurance will increase as well. Always look at training as a gift. Enjoy your special time as you workout hard to create the body of your dreams.  

The exercises listed can be done in the comforts of your home. It takes about 20 minutes to do all exercises. Be sure to do it on an exercise mat or on carpet to protect your back.  

AB WORKOUT THAT GETS RESULTS!

Do 25 reps of each exercise keeping your core tight. 

Fitness tip: Don’t forget to breathe throughout the exercises.

LOWERS AB TRAINING:

1.   REVERSE CRUNCH
Lie on the floor with your hands behind your head, elbows stretched out flat, feet flat, knees together.   Then slowly raise your feet up toward the ceiling bringing your head to your knees, exhale slowly as you go up, pause and then slowly uncurl back to the start position.

2.   V-UP
Lie on the floor, place your arms straight above your head raising your feet and legs to a 45 degree angle, lean back on your  torso as a counterbalance, try to keep you legs straight, pause and return slowly to start position.

3.   SCISSOR KICKS
Lie on the floor face up, place your hands under your lower back and glutes for support.  Lift both legs several inches off the floor keeping them straight with toes pointed.  Smoothly scissor kick your legs 24 times up and down as though you were swimming, then lower legs back down to start position.  Tip:  The higher your legs the easier the lower to the ground your legs are the more challenging it is.

UPPER AB TRAINING:

4.   CRUNCH
Lie on your back and place both hands slightly behind your head with elbows flared out flat and knees bent hip width apart.  Lift your head and upper back off the floor slowly to bringing rib cage and hips closer together, pause, and then return back to start position. 

5.   BALL CRUNCH
Lie on a stability ball so your lower back and midsection is supported. Place hands slightly behind your head and place your feet hip width apart. Curl up on off ball, lifting your head, shoulders and midsection off the ball, slowly.  Pause and then return slowly back to start position.

6.   MASON TWIST
Sit on floor with knees bent and feet hip width apart.  Inner lock your fingers in front of you then lift fee up off the floor several inches keeping your feet together.  Then put palms together and twist side to side touching the floor each time.  Go fast on this exercise, it will hit your core big time, so don’t forget to breath.  Complete 24 times and then return to start position.

OBLIQUES TRAINING:

7.   OBLIQUE CRUNCH
Lie on floor face up with feet flat place both hands lightly behind your head, elbows flared out. Twist at the hip and lie your knees on the floor, then curl up slowly with shoulders off the floor keeping elbows out flat, pause and then return to start position.

8.    CROSSOVER FLOOR CRUNCH
Lie face up and place both feet on the floor hip width apart.  Place one ankle over the opposite knee.  Place both hands behind head with elbows flared out and flat.  Curl up and across lifting and twisting slowly towards the opposite knee that is up.  Do all reps before starting on the other side.  Return to start position to do the other side.

9.   REACHING CROSSOVER CRUNCH
Lie face up with feet flat on floor, straighten arms and reach both arms to the outside of your hip over to one side, pause and then lower part way and then reach to the other side. 

CORE TRAINING:

10.                SIDE PLANKS
Lie on your hip on the floor and place your elbow below you with your forearm place directly in front with hand flat on the floor to support you, place hand on your opposite hip.  Raise your hips and waist making your body a straight line from your head to your feet, pause, and then return to start position.  Do all reps on one side before turning over to do the other side.

11.                PLANKS
Face down with your lie on your belly and elbows with hand flat on the floor.  Raise your body straight using your toes for support hold for 20 seconds breathing through it, hold all muscles tight, and then return to start position.  Repeat.

12.                SUPERMAN
Lie on floor on your belly with outstretched arms. Raise your arms and feet up off the ground as high as you can while looking down, hold for 20 to 25 seconds, and then return to start position and repeat.

Have fun while you train and stay laser focused on your abs throughout each exercise and before long you will have sexy six pack abs! 

If you like this article please share on Facebook & Twitter, play it forward to inspire others to become the best they can be! Thanks for reading!

~Carol Whitaker
Lifestyle Fitness Coach
Life Transformation Expert
http://carolwhitaker.com





Comments

Pretty nice post. I’ve really enjoyed browsing your blog posts.
In any case I’ll be subscribing to your feed and I hope you write again soon! Thank you, I’ll try to come back more frequently۔
Thanks for your comment, I'll post more very soon! :)
Pretty nice post. I’ve really enjoyed browsing your blog posts.
In any case I’ll be subscribing to your feed and I hope you write again soon! Thank you, I’ll try to come back more frequently۔

Popular posts from this blog

THE POWER OF AFFIRMATIONS

THE POWER OFAFFIRMATIONS "You must intensify and render continuous by repeatedly presenting with suggestive ideas and mental pictures of the feast of good things, and the flowing fountain , which awaits the successful achievement or attainment of the desires ." ~R obert Collier The power of the mind is endless.  When you feel an awakening for something more, embrace it and use mind power to transform your life as well as your body. Using powerful affirmations can literally shift your level of consciousness to that of believing in what you wish for will surely come true.

POWERFUL FITNESS AFFIRMATION

POWERFUL AFFIRMATIONS to Create the Body & Life of Your Dreams "I f you can imagine it, you can achieve it; if you can dream it, you can become it." - William Arthur Ward ~ DESIRE FOR CHANGE ~ Who doesn’t want to feel healthier?   I don’t know a single person who doesn’t want to improve their health and well being.   20 years ago I was one of the millions that desperately wanted to be healthier and fit.   I would read fitness magazines often and dream that my physique was as strong, lean & ripped just like the fitness models I read about.   It wasn’t until I became sick and tired of being sick and tired all the time that I decided to take control of my life.    I studied all I could about exercise, diet, supplementation and the power of the mind.   I soon came to realize that by controlling my thoughts and feelings I could literally achieve my fitness goals and dreams easier and with less effort.   By implementing all whic

THE ART OF VISUALIZING YOUR DREAM BODY

THE ART OF VISUALIZING YOUR DREAM BODY "Dream lofty dreams, and as you dream, so shall become. Your vision is the promise of what you shall one day be; your ideal is the prophecy of what you shall at last unveil." ~James Allen It’s empowering to know that we can literally alter our life experiences & physique by tapping into the power of your mind.  By having thoughts and feelings that are positive, the mind will be able to create the world of your dreams in great detail. Your thoughts are like a magnet, a simple thought will have a weak magnetic power just like a small magnet does. A powerful emotion such as joy or fear will have a much greater magnetic pull, thus it will magnetize more of what you are feeling into your life. Our thoughts are magnetic on every level, that is why “like always attracts like”, it’s a universal law—the Law of Attraction. Being mindful of your thoughts through the power of prayer, visualization, mediation, goal set