And nothing demonstrates fitness and attractiveness to the opposite sex as well as a great looking abs. So, it is no surprise that both boys and girls want sexy six pack abs. The only problem is, what is the healthiest and most effective way to get six pack abs?
The answer lies in a low body fat percentage. This is most quickly achieved through a healthy diet, strength training and aerobic exercise.
But to really hit a great six, you need a well-developed midsection. That’s why I’ve rounded up the 3 most effective abdominal exercises recommended by the American Council on Exercise. By doing the following exercises consistently, week in and week out, you’ll get that six pack fast.
reverse crunch
It may seem like this exercise only focuses on the lower abs, but your abs are one long muscle, so you really can’t separate the upper abs from the lower abs.
1. Lie on the floor and place your hands on the floor or behind your head (avoid stretching your neck).
2. Bring your knees toward your chest until they’re about 90 degrees, with your legs crossed or together.
3. Contract your abs so that you lift your hips off the floor, reaching your legs up to the ceiling.
4. Squat down and then repeat the exercise for 12-16 reps.
5. Although it’s a small movement, try using your abdominals to lift your hips instead of swinging your legs to generate momentum.
full vertical crunch
During a full vertical crunch, your abs are really worked by involving both your lower and upper body.
1. Lie on your back and straighten your legs up to the ceiling.
2. Place your hands behind your head (remember, don’t strain your neck) and contract your abs so that you lift your shoulder blades off the floor.
3. Then, press your heels toward the ceiling, forming a ‘U’ shape with your torso.
4. Lower and repeat the movement for 12-16 reps.
the ab rocker
Ab rocker exercises require an ab rocker machine that can be found in most fitness clubs.
1. Sit on the ab rockers and grab the bars with each hand.
2. Contract your abs and lean forward using your abs instead of a rocking motion back and forth.
3. Release and then repeat the movement for 1-3 sets of 12-16 repetitions.
4. Make sure to go slowly to reduce your speed. Try to focus on your abs instead of pushing with your arms.
Source by Jack Landry
