Ab Exercises - The 6-Pack Abs Mystery

There's so much information about 6-pack abs, where do you start? It's a bit like trying to find "The Mysterious Cities of Gold"! You have some inspiration to get started, then are led down all the wrong paths.

So let's keep things simple. To give yourself the best chance of getting 6-pack abs, you need a combination of:

• Fat burning exercises.These include interval training, circuit training (e.g. ab exercises) and strength exercises. Activities like swimming and pilates are great for burning fat.
  

• Healthy Balanced Diet.If you're going to burn that excess fat, you don't want to put it straight back on. Take a look at the "exercise fitness diet" pages to find the best way to do this.
  

Simple right? If you burn the fat off from above your stomach, you will see your 6-pack abs. Then it's a matter of continuing the 2 points above. Fat burning exercises and a healthy diet will keep you trim and build your muscle tone (i.e. improve the outline of your 6-pack abs).

Yes, it's easier said than done. Some people's body shape shows their 6-pack abs quite easily. For others it takes more work. But don't be disheartened because no matter what, anyone can get 6-pack abs.

As long as you know it's an achievable goal, you'll keep the motivation to keep going. Once you have the 6-pack abs you always wanted, it's the most amazing feeling. It is worth the effort!

Here are the best ab exercises to choose from: (Remember your warm up and cool down):

• Bicycle Crunch:
  

Lie on your back, hands supporting the back of your head (elbows pointed to the sides), hips and knees bent at right angles (feet off the floor). Straighten your left knee whilst bending your right knee further. Use your abs to lift and turn your upper body to bring your left elbow towards your right knee (don't cheat by bending at your shoulder!). Repeat with the opposite knee and elbow to create a bicycle kicking action and simultaneous body rotation. Repeat 10 times.

• Leg Raises:
  

Hold on to a chin-up bar, or any frame that you can grip on to that is high enough. Bend your knees slightly and take the weight through your arms and tighten your abs. Keeping your arms straight and the same bend in your knees throughout, lift your feet towards the sky. Hold for 2 seconds and come back down.

• Ab Ball Crunch:
  

Lie with the ab ball under your lower back, feet flat on the floor and thighs parallel to the ground. Hands on your chest and feet close together. Use your abs to lift your body up 30-45 degrees and slowly come back down. The ball should be still throughout. Repeat 10 times.

• Knee Lifts:
  

This ab exercise is actually best done on gym equipment called the "captain's chair". But we can improvise if you have 2 heavy (stable) stools. Make sure they can take your weight. With one on each side of you, rest your forearms on the stools, focus on your abs. Lift your knees up towards your chest and slowly back down. Repeat 5 times. Keep your back straight and don't use momentum to swing your knees up.

• U-Crunch:
  

Lie on your back, lift your legs up towards the sky with a slight bend in your knees, hands on your chest. Use your abs to lift your body and create a "U" shape. You should feel your shoulder blades lift off the floor slightly, then come back down. Repeat 10 times.

• Combined Crunches With Ab Ball:
  

Grip ab ball between your feet and roll back on to the mat. Focus on keeping your lower back firmly pressed down on the mat throughout. Starting position has a slight bend in your knees, ball just above the floor. Hands behind your head (elbows pointed to the sides). Use your abs to lift your body up 30-45 degrees and to bend your knees up simultaneously, bringing the ball towards your body. Then come back down to the starting position. Repeat 10 times. (This exercise combines a normal crunch with a reverse crunch).


SPECIAL NOTE WHEN DOING AB EXERCISES:

Remember, these ab exercises are to be done as a circuit workout. So you shouldn't be doing hundreds of repetitions of anything. Work up to a maximum of 20 reps. If you find some exercises harder, work on improving your reps for them rather than the easier ones.

Pick 4 or 5 ab exercises in any 1 circuit. They will be enough to give you a good workout. Experiment by doing different exercises every other day, and in different orders. If you're new to the ab ball, work with a partner for assurance and feedback.