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! 

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~Carol Whitaker

Lifestyle Fitness Coach

Life Transformation Expert
http://carolwhitaker.com