program :
Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.
1. Flexion And Extension: The Hanging Leg Raise
The most common type of ab exercise. You flex and extend your core Exercise your abdominal region, with a focus on the rectus abdominis (aka. the six pack).
2. Seated Leg Pull-In
This exercise can be called the seated leg pull in or seated leg tucks. It targets the upper and lower abdominal muscles, and can be performed seated on a flat bench.
Seated Leg Pull In Execution
3. Rotation: Plate Twist
Rotational exercises work your whole abdominal region but focus on the obliques (internal and external).
Sitting down, simply hold your hands together, or a weight, above your torso, lift your feet off the floor, and move the weight side-to-side, almost touching the floor on each repetition. Progress by both adding repetitions and weight.
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Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.
Top 3 six pack Exercises You'll Ever Need
1. Flexion And Extension: The Hanging Leg Raise
The most common type of ab exercise. You flex and extend your core Exercise your abdominal region, with a focus on the rectus abdominis (aka. the six pack).
Progression (Advance when you can perform over 10-15 repetitions at a given level)
2. Seated Leg Pull-In
This exercise can be called the seated leg pull in or seated leg tucks. It targets the upper and lower abdominal muscles, and can be performed seated on a flat bench.
Seated Leg Pull In Execution
- Sit on a flat bench holding the side of the bench to stabilize yourself
- Lean your upper body backwards forming roughly a 45 degree angle with the bench
- Extend out your legs in front of you with your knees bent slightly
- Curl your upper body forward and simultaneously bend and lift your knees toward your upper body
- Lower your upper body and legs back down to the starting position
for best keys to get six-pack fast
3. Rotation: Plate Twist
Rotational exercises work your whole abdominal region but focus on the obliques (internal and external).
Sitting down, simply hold your hands together, or a weight, above your torso, lift your feet off the floor, and move the weight side-to-side, almost touching the floor on each repetition. Progress by both adding repetitions and weight.
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