So you want to have some tips for a six pack? Here is Tatianna’s ab workout approach and it’s quite different from EC’s, who thinks that crunches are fantastic. You be the judge!
Who Doesn’t Want A Six Pack?
I don’t think I know a person that doesn’t want to have beautiful and defined six-pack abs. I personally think people who say that they don’t want or like a six-pack are the ones who were never able to achieve it.
First let me tell that it does not depend on your genetics as all. In my family I am the only person with muscle and a six-pack, and my body looks the way it does only because I work at it – you can do it as well, but it will take some effort. Don’t worry, I am not talking about adding more exercise or cutting down your food intake; it’s all about the quality and the choice of exercise as well as the right nutrition. Obviously everyone already knows that abs are made in the kitchen, so I will spare you that song. In this article I am going to share some exercise tips that will help you to define your abs.
Skip On Regular Crunches
Unless you are a complete beginner and never did any exercise in your life, you should skip on regular crunches all together. Contrary to EC, I think it’s a completely useless exercise, especially when it comes to getting the best results in the shortest amount of time. When you are doing a regular crunch on the floor you are not able to extend your abs for a better range of motion and on top of that you are constantly curling your back, which can cause problems later on.
Instead use a balance ball and do a myostatic crunch. When you are on a balance ball you will use your core to balance and you will have the ideal range of motion for a perfect ab contraction. Make sure you perform all of your reps in a controlled tempo.
Less Is More
If you think you need to work your abs 6-7 days a week to get a six-pack, then I am sorry to break the news, but you will never ever have abs. Never. When it comes to training, more is not better, it’s worse, the only thing it will bring you is overtraining. I know it might not make a lot of sense at the beginning, but if you understand the way our body works, it will make perfect sense.
You should never work any one muscle group more than 2 days a week. With abs you can probably push it to three, but you need the knowledge to do it the right way. Why? Because in order to build muscle, you need to recover. If your muscles don’t get time to recover, they will break down.
The key simply is intensity. On the day when you do your ab workout, you have to give it your all, and you always should switch your exercises for best results. Doing the same workout over and over again will bring nothing, so switch up the style.
Always Include Isometrics
There should always be an isometric exercise in your ab workout. A good example for that are planks. Isometrics tighten all of your muscles at once and it’s a great addition to the beginning and the end of each workout session.
Another great isometric exercise you can do is with the Ab Wheel. It’s a very good piece of equipment and you can get it for around 10 dollars. Adding three 1 minute sets of planks variations before and after your ab routine will make you entire session more effective. The same thing with the Ab Wheel: you can do three rounds of 1 minute each, before and after each workout.
Hanging Leg Raises With A 10 Count Hold
I think this is the king of all ab exercises: hanging leg raises with a 10 sec hold. It’s the favorite ab exercise of all acrobats, trust me! I’ve seen them in training rooms and they do a lot of hanging straight leg raises and I believe that’s why all of them have such amazing abs.
To do them, hang on a pull-up bar (if you don’t have a pull-up bar, check this article) and raise your legs straight up, trying to touch your toes to the bar, with your hips slightly going up as well. Pause at the top for one second, then slowly lower down, all this while keeping your legs as straight as you can. On the 10th rep hold your legs half way down to the count of 10. When it gets easier, you can do every rep with a 10 count hold. Beginners can start with hanging knee raises, then slowly progress to straightening their legs.
You Too Can Have Six Pack Abs!
If you follow all of these tips with a good nutrition plan and aren’t overweight, you should start seeing the outlines of pretty sharp-looking abs within a month. If you are not, then you have to check your diet, because just as I said in the beginning: abs are made in the kitchen!