Wednesday, December 30, 2009

Six Pack Abs in Time for Summer

The biggest myth when looking ts get pack six is that you need to perform an unlimited number of crunches. The real truth is that you must work hard to reduce body fat through proper food intake, increasing activity, or a combination of both.
In this article, I will focus on six core exercises that will help you build stabilization and strength in different planes of motion, which in turn will help you build those 6-pack abs you have always wanted.
Your ab routine should last about 20 minutes two to three times per week, with two to four exercises for 2-3 sets of 10-25 reps per exercise. The program below will allow you to superset your exercises to save time. The letters and numbers before the exercises will help you to keep your exercises in order.
You can superset A1 and A2 for the total number of sets before progressing to the next set of exercises. Complete all sets and reps of A exercises before moving to the B exercises.
A1 Incline Hip Raise:Lie on an incline bench with your head at the top and your feet towards the lower side. Bring your knees towards your chest and curl your hips up towards your shoulders. Pause at the top for a count of 2 seconds before returning to the starting position.
A2 Weighted Swiss Ball Crunches:Sit in upright position on a Swiss ball with feet flat on the floor. Walk feet forward to roll underneath body until the ball’s positioned on lower mid-back. Grab a 6-8 lb. medicine ball and leading with the chin and chest, reach towards the ceiling. Contract the abdominals and raise shoulders up.and abs get pack six.
B1 V Ups:Lie back on the floor with legs straight and arms extended overhead. Leading with the chin and chest towards the ceiling, contract the abdominals and raise the shoulders off the floor. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
B2 Front Planks: The goal of this exercise is to stabilize the muscles by holding a static position with your abs tight and braced. Lay flat on your chest. Elbows are placed on the floor at a 90 degree angle. By positioning the elbows right underneath the shoulder you maintain a stable position with support of the upper body. Lift hips and knees off the floor and maintain a straight spine with your head straight, back flat, and knees off the ground to gain six pack abs fast
C1 Stability Ball Rollouts:Start on your knees with forearms on the Swill ball and your arms outstretched. Roll yourself forward towards the ball using the forearms to support your weight until your body is in a straight line, hips parallel with the rest of your body. Brace the abs and roll back and return to the starting position by pulling your arms back up the ball until you are in an upright position.
C2 Prone Jackknife:Place your hands on the floor and your feet on a Swiss ball in a push-up position. Maintain a natural curve in the upper and lower back. Begin drawing your knees towards your chest. Do not allow any spinal movement. Extend the legs back to the starting position.
Great abs are a product of a healthy diet, consistent abdominal training, calorie-burning exercises, and reducing body fat by stimulating your metabolism. Here are four nutrition tips that will help to gain six pack abs fast
  1. Drink plenty of water –divide your weight by 2.2 for total ounces of daily water.
  2. Spread your calories into 5 or 6 smaller meals instead of 2-3 big ones.
  3. Avoid refined, simple carbohydrates that contain white flour or white sugar.
  4. Eat a good source of complete, high-quality lean protein with each meal.
[Ed. note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance.

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