6 Exercises For Six Pack Abs Formation

Athletes generally have great abs. You must have seen the athletes good sprinters, distance runners, swimmers or gymnasts. What can make them have a belly so good?How can they have such a low fat content? If you are interested in lowering the amount of your body fat and gain six pack abs, you need to read this course.














1. Sprint / Run fast over short distances

Sprint not only the perfect tool for metabolic fat reduction, but also great for building abdominal muscles. Every muscle in your stomach will work well when you run at high speed. In addition, there is an anti-rotation element which is another key aspect of abdominal exercises.Sprint could be called is a very good exercise for fat reduction, but if you have orthopedic problems or excessive fat so that it could not run even mild, then my advice is do not do it until you reach a condition that is able to do so.

2. Jumping exercises

Jumping exercises like jump squats (jumping from a squatting position or knees bent), burpees, or skipping (jump rope) is great for fat loss and also for formation of abdominal muscles. Most people do too many supine abdominal exercises (eg sit-ups) but exercises like jumping is also good for the stomach.

3. Exercise above the head

Any exercise that makes your hands above the head will automatically make your midsection (stomach) becomes tight. Try to stand up and feel how your stomach. Then lift your hands and feel the difference. Your abdomen will feel tighter when you hand over.Now do regular exercise squats (no need to use a barbell or dumbbell, just his bare hands) and position your hands beside the body. Compare with if you raise your hand while doing squats.Whether you can feel your body becoming more toned middle?If you've trained enough, please do squats with hands above using a dumbbell or barbell.Or also exercise lunges.

4. Body weight training

With a body that contain fat, clear your body will be more severe. And the more you weigh, then when you do weight training the body will deplete more energy and you train your abdominal muscles harder.Body weight training is the best course of push ups, pull ups, dips, squats, lunges, step ups (movement up the ladder) and a wide variety of other body movements. Some variations can be divided into Stabilization Exercises and Exercise Anti-Rotation as below.

5. Stabilization Exercises

Stabilization exercises is actually fun and challenging to do. There are a lot of stabilization exercises can be done and most of them in the tummy or side.Below you will see 3 Plank exercise basics. Exercise of the most left (kneeling Plank) is the easiest, while the rightmost exercise (Plank elbow) is the most difficult. All of this position is a static position that requires you to maintain your body position to keep it straight and tight as a timber for a certain period / a few minutes. Perhaps a glance would seem easy, but when you do, I'm sure you'll recognize this exercise as difficult (or perhaps more difficult) than push-ups.

 

        Plank Kneeling               Elbow Plank                 Plank Hand

You should keep your hips do not sag down or your ass upstairs. When you keep your entire body straight, stomach and back then the practical contraction attract each other to maintain balance. I am sure your stomach if it could talk, would prefer a moving rather than stationary but with a load like that.For variety, if in the example above you use the four points of the body to rest, then reduce to 2 just like the picture below. Your abdominal muscles will contract more to maintain this balance.

Crossover handstand climbs

To train the abdominal muscles aside, the plank exercise the following would be very nice thing to do. Once again, the leftmost position is the easiest and the right is the hardest.

       Kneeling Side Plank                Side Plank              Side Plank Leg 1

6. Anti-Rotation Exercises

The purpose of the anti-rotation is how to hold your body so as not to rotate. For example, when doing light running then your body will tend to rotate the middle to the right and left.But when you do a sprint workout, then you will not have time to do abdominal movements to the right and left because your body hold.Another example of anti-rotation exercises are plank position and row. In the picture below, you do like the plank position but your hands are holding the dumbbell. Then begin to lift your right hand, it's just that your body will want to also move to the right to help your hand, hold it best not to move to the right.

Dumbbell Plank and Row