Get six pack abs in weeks

Do the moves two to three non-consecutive days a week and you’ll notice a flat-out hot difference in just 30 days.

Arm Pullover Straight-Leg Crunch

Grab a pair of 5 to 7kg dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they’re perpendicular to the floor (B). Return to start (don’t let your legs touch the floor). That’s 1 rep.

Knee Cross Crunch

Stand with your shoulders in line with your hips, and extend your right arm up and your left leg to the side, toes pointed. Next, lower your right elbow and raise your left knee, crunching them together on a diagonal line. Return to start.

Back Extension Rear Leg Raise

Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders (A). Lift your right leg about 4cm off of the floor while reaching your arms as far out as possible (B). That’s 1 rep.

Nose to Knee Crunch

Get in plank position with your hands shoulder-width apart on a stability ball (A). Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position. That’s 1 rep.

Prone Oblique Roll

Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to centre.

Stability Ball Pelvic Tilt Crunch

Grab a 2 to 3 kg medicine ball. Lie faceup on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest (A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That’s 1 rep.

The Matrix

Grab a 2 to 3kg medicine ball and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs (A). Slowly lean back as far as possible, keeping your knees planted (B). Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That’s 1 rep.

Walk the Plank and Rotate

Get in plank position with your hands on a 30 cm step (A). With your weight on your left arm, rotate your body while raising your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That’s 1 rep.

Double Arm Reach

Stand with your feet 90cm apart and hands clasped. Contract your abs and perform a plie keeping your hands toward the floor. As you push up, raise your arms to the right. Next, lower your hands with another plie and then lift them to the left. Too easy? Hold a 1 to 2kg dumbbell in each hand.

Get six pack abs in weeks

Canoe stand with your feet about 90 cm apart, knees slightly bent, and hands clasped. Keeping your hips still, bring your hands down to your left hip, “paddling” backward. Next, raise your hands up to chest level, and then paddle them to the right hip. Do 10 alternating reps for each side. If it’s too easy, hold a 1 to 2kg dumbbell in each hand.

 

Source: Read Full Article