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SIX-PACK Workout - Make your abs burn!


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Don’t waste your time doing loads of sit-ups, that won’t cut it. We know exactly how to make your abs really stand out and give you the six-pack you're looking for. These abdominal exercises will help you flatten your belly, burn fat, and define your core. Want an amazing six-pack? Come and get it!

 

Workout routine:

–    Warm up with 5 minutes of light cardio or do these exercises after your regular cardio or strength workout
–    do 8 - 12 reps per set and perform 2-3 sets of each exercise
–    rest briefly between sets to keep the intensity high
–    do this workout 3-4 days a week

 

Mountain Climber:

Starting position: Start in a push-up position. Bend one leg and bring its knee under the hip.
–    Reverse the position of your legs explosively.
–    Repeat this process as often as it is mentioned on your workout routine.

Straight leg jackknifes:

Starting position: Lie on your back on the floor or on an exercise mat with your arms extended above your head.
–    Raise your legs and arms while keeping them stretched.
–    When they meet try to touch your toes, hold this position for a second.
–    Return slowly to the starting position.
–    Repeat this process as often as mentioned on your workout routine.

Sit up & Twist:

Starting position: Lie on your back on the floor or exercise mat with your hands at the side of your head.
–    Raise your upper body by contracting your abdominals.
–    As your upper body has reached a 90 degree angle to your legs, twist and try to touch your toes with the opposing side’s hand. Your abdominals should be under tension the whole time.
–    Return slowly to the starting position.
–    Repeat the motion with the other hand.
–    Return to the starting position slowly.
–    Repeat this process as often as it is mentioned on your workout routine.

Exercise Ball pull-in:

Starting position: Put an exercise ball close to your feet and get in a push-up position. Place your lower shins on the top of the ball and keep your arms and legs extended.
–    Keep your upper body and your arms stationary and pull your knees to your chest and exhale during this motion.
–    After that start extending your legs back to the starting position.
–    Repeat this process as often as mentioned on your workout routine!

Plank:

Starting position: This position is really similar to a push-up position. The only difference between these exercises is that your forearms touch the floor. Keep your forearms parallel to your body and form a straight line with your body.
–    Contract the abdominals and make sure that your body is not bent in any direction. (Do not bend your waist!)
–    Repeat this process as often as mentioned on your workout routine!

Cross-body crunch:

Starting position: Lie on your back on the floor or on an exercise mat with your hands to the side of your head and your knees bent.
–    Raise your upper body by contracting your abdominals and bring your elbow to the opposing sides’ knee.
–    Return slowly to the starting position.
–    Repeat the motion with the other elbow.
–    Return slowly to the starting position.
–    Repeat this process as often as mentioned on your workout routine.

Side bridge:

Starting position: Lie on your side and lift your hip up while supporting your body with your foot and your forearm.
–    Hold this position as long as it is mentioned on your workout routine!

 

 


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