Getting that flat washboard stomach is never easy and certainly isn’t achieved with just abdominal workouts, but they are definitely required. Having tried this workout for 6 weeks I can honestly say I have not tried a better abs workout and started to see results within 4 days!, the workout took less than 10 minutes to do, and that was on my 1st go!, The aim of this workout is to train all your core muscles, this workout alternates between upper and lower abdomen muscles to give you the ultimate ‘300’ look chiseled six-pack.
You should do the workout 2 to 4 times a week minimum, either do the workout alone or even add it on to the end of your workout routine, aim to have no rest in-between moves, combine this with a good exercise and diet plan this will give you a super slick looking six pack in no time.
The Routine (Repeat it 3 times)
1. The Long-Arm Crunch – 12 Reps
Lay down on your back with your knees bent and straighten your arms behind your head. Keeping your arms straight, perform a normal stomach crunch, keep the movement slow and controlled, by extending your arms you place a greater strain on your upper abdomen.
2. The Reverse Crunch – 12 Reps
Lie down on your back with your hands placed behind your head, pull your knees in towards your chest until they are at a 90-degree angle with your feet crossed or together.
Contract your abs to get your hips from the floor and reaching your legs towards the ceiling, lower your legs back down to there original position without letting your feet touch the floor, this keeps your abs in constant use.
At all times keep the exercise nice and slow, controlled never letting your legs drop down suddenly on the downward phase of the exercise, also never use the momentum of swinging your hips or using your hip flexor muscles to do the work as this detracts from the work your abs are doing.
3. Janda Sit-Up – 12 Reps
Get on your back with your knees bent and your hands behind your head. Perform the normal sit-up whilst ‘digging’ your heels into the floor contracting your hamstrings.
By contracting your hamstrings, you are taking your hip flexors out of the equation and making your abs do all the work.
4. The Jacknife – 12 Reps
For comfort place an exercise mat on the floor suitable for exercise, lay on your back and extend your arms above your head behind you, Lift your arms and legs towards the ceiling at the same time until you can touch your toes with your fingertips and then return to the start position.
After targeting the upper and lower abdominal muscles on the previous exercises, the jacknife helps to do the complete set of abdominal muscles in one exercise.
5. The Extended Plank – 45 Seconds
Start from a press-up position keeping your hands 10 inches in front of your shoulders, with your toes on the floor, keep your back straight, breathe as normal and hold the position.
Whilst this exercise is very similar to the normal plank, it targets the deepest abdominal muscle, the transverse abdominis muscle which goes around your whole midsection. By extending your hands past the point of your shoulders, you are forcing your muscles to work over a harder and more extended range.
And thats it for this ab workout routine, you can easily do this anywhere, at home, in the office if theres space or on holiday, there really is no excuse, I hope this will be of great benefit to you and should you want to share your story or own workout tips then please do not hesitate to comment below or send me a quick email to email@example.com.