How to maintain 6 pack abs.
There is a muscle called the Transverse Abdominus that acts as a stabilizer to the middle part of your body, located right behind your abdominal muscles. If you’re not familiar with this muscle, sign up for the military, your drill sergeants will be very aware of how to make it sore. Drill sergeants love exercises that involve the Transverse Abdominus because when this muscle is strong, your back and stomach are strong. In order to obtain 6 pack abs, this muscle must be strong.
The Focused Crunch – Do not mistake this exercise for an abdominal crunch.
Put your back on the floor with your knees bent and your feet should be firmly on the floor.Put your hands just below and to the sides of your belly button. Press a couple fingers from both hands into your lower abdomen.Begin by drawing your lower abdomen down towards the floor but do not move your pelvis. Your chest should rise slightly.Stop drawing in your stomach as soon as you feel your muscles begin to tighten. The muscles underneath your fingers should feel tight. If you move too far, you will stop working your Transverse Abdominus and begin stressing your oblique muscles instead.Hold this position for 10 to 15 seconds while breathing normally.If this exercise is new to you, do ten to twelve repetitions increase repetitions as needed, but please be cautious the first time you do these or the next day you will be very sore.
Scissor Kicks – A drill sergeants favorite
Put your back on the floor with your knees bent and your feet should be firmly on the floor.Place your hands under your buttocks and raise your head off the ground. If your head is not raised, the exercise loses its effectiveness.Raise one leg about 12 inches off the ground and slowly lower it back down.Start with three sets of ten to twelve repetitions, increase repetitions as needed.
The Modified Plank- This is a tough exercise, proceed with caution.
Start in the push-up position with your palms on the floor and toes on the ground. Your back should be straight and your feet should be hip-width apart.Raise one leg as high as you can and then to a push-up. Switch legs and repeat.Start with three sets of ten to twelve repetitions, increase repetitions as needed.
Those three exercises and a proper diet will get you a defined 6-pack.
There is a muscle called the Transverse Abdominus that acts as a stabilizer to the middle part of your body, located right behind your abdominal muscles. If you’re not familiar with this muscle, sign up for the military, your drill sergeants will be very aware of how to make it sore. Drill sergeants love exercises that involve the Transverse Abdominus because when this muscle is strong, your back and stomach are strong. In order to obtain 6 pack abs, this muscle must be strong.
The Focused Crunch – Do not mistake this exercise for an abdominal crunch.
Put your back on the floor with your knees bent and your feet should be firmly on the floor.Put your hands just below and to the sides of your belly button. Press a couple fingers from both hands into your lower abdomen.Begin by drawing your lower abdomen down towards the floor but do not move your pelvis. Your chest should rise slightly.Stop drawing in your stomach as soon as you feel your muscles begin to tighten. The muscles underneath your fingers should feel tight. If you move too far, you will stop working your Transverse Abdominus and begin stressing your oblique muscles instead.Hold this position for 10 to 15 seconds while breathing normally.If this exercise is new to you, do ten to twelve repetitions increase repetitions as needed, but please be cautious the first time you do these or the next day you will be very sore.
Scissor Kicks – A drill sergeants favorite
Put your back on the floor with your knees bent and your feet should be firmly on the floor.Place your hands under your buttocks and raise your head off the ground. If your head is not raised, the exercise loses its effectiveness.Raise one leg about 12 inches off the ground and slowly lower it back down.Start with three sets of ten to twelve repetitions, increase repetitions as needed.
The Modified Plank- This is a tough exercise, proceed with caution.
Start in the push-up position with your palms on the floor and toes on the ground. Your back should be straight and your feet should be hip-width apart.Raise one leg as high as you can and then to a push-up. Switch legs and repeat.Start with three sets of ten to twelve repetitions, increase repetitions as needed.
Those three exercises and a proper diet will get you a defined 6-pack.
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