program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.
1. Flexion And Extension: The Hanging Leg Raise
The most common type of ab exercise. You flex and extend your core Exercise your abdominal region, with a focus on the rectus abdominis (aka. the six pack).
2. Seated Leg Pull-In
This exercise can be called the seated leg pull in or seated leg tucks. It targets the upper and lower abdominal muscles, and can be performed seated on a flat bench.
Seated Leg Pull In Execution
3. Rotation: Plate Twist
Rotational exercises work your whole abdominal region but focus on the obliques (internal and external).
Sitting down, simply hold your hands together, or a weight, above your torso, lift your feet off the floor, and move the weight side-to-side, almost touching the floor on each repetition. Progress by both adding repetitions and weight.
Recommended For You
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.
Top 3 six pack Exercises You'll Ever Need
1. Flexion And Extension: The Hanging Leg Raise
The most common type of ab exercise. You flex and extend your core Exercise your abdominal region, with a focus on the rectus abdominis (aka. the six pack).
Progression (Advance when you can perform over 10-15 repetitions at a given level)
2. Seated Leg Pull-In
This exercise can be called the seated leg pull in or seated leg tucks. It targets the upper and lower abdominal muscles, and can be performed seated on a flat bench.
Seated Leg Pull In Execution
- Sit on a flat bench holding the side of the bench to stabilize yourself
- Lean your upper body backwards forming roughly a 45 degree angle with the bench
- Extend out your legs in front of you with your knees bent slightly
- Curl your upper body forward and simultaneously bend and lift your knees toward your upper body
- Lower your upper body and legs back down to the starting position
for best keys to get six-pack fast
3. Rotation: Plate Twist
Rotational exercises work your whole abdominal region but focus on the obliques (internal and external).
Sitting down, simply hold your hands together, or a weight, above your torso, lift your feet off the floor, and move the weight side-to-side, almost touching the floor on each repetition. Progress by both adding repetitions and weight.
Recommended For You