Fact or Fiction – Six Pack Abs

Everyone involved in the fitness industry would never turn down owning a great set of six pack Abs. However, understanding the methods it takes to achieving them can get confused with facts and fiction.

The truth

Just about anyone can develop great abdominals. There isn’t any need to do sit ups, crunches or a 15 minute abdominal workout DVD. When it comes to training your core, you just need to keep it simple. Evidence shows that simply performing full body lifts such as squats, power cleans and deadlifts can help develop your abs much more effectively than the majority of ab exercises.

This is not to say completely stop training your abdominals. Ab workouts alongside your weight training can also be beneficial.
If you enjoy training your abs post workout, here are a few suggestions to help you on your way to 6 pack abs!
(Assuming you are eating properly enough to reduce the fat around your mid-section through proper nutrition.

Single leg jack-knife sit up

One great exercise you can perform is the single-leg jack-knife sit up. For this workout you should use a CV mat to lie on. Bend one leg and keep the other leg straight. The entire foot needs to be in contact with the floor. Lift your leg and trunk at the same time as rapidly as possible. Perform the same amount of reps on each side and increase the weight if needs be with ankle weights.

 

Reverse sit-up exercise

Another exercise is the reverse sit-up, with legs bent and then straightened. Initially sit down with your legs crossed and lifted off the floor (slightly lent back while seated on your glutes) bring your knees towards your chest and then straighten your legs back out again.

Another two great exercises are pullovers and straight-arm lat pulldowns.

The majority of pullovers will affect your abs. You can perform effective variations by anchoring your feet on a sit up board with your knees bent, pull the weight behind your head and then return to the start. It is vital to keep your upper body completely straight while doing this to fully stretch your abs. To make this even harder you can slightly lean backwards while holding heavier weights. Be mindful of your rotator cuff when performing pullovers as they require a full warm up to prevent injury.

For straight arm lat pulldowns, use a high-pulley machine and contract your abs prior to any movement. Doing this will work your rectus abdominis muscle much more than any sit up will do.

Conclusion

To conclude, to get great abs quickly, you need to eat well and lift heavy. Although if needs be you can supplement your usual training with a quick post ab workout.

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