Your abdominal workouts are some of the most important in your fitness regimen, and should take place every two days, up to four times a week. Giving your abdominals, like any other muscle, around 48 hours to recover helps the muscles not to overwork themselves or become exhausted. This extra time allows the muscles to recover and to strengthen.
Also, abdominal workouts should not be spread over multiple days; they should all be done on one day – an entire routine, that is. Doing all of your abdominal exercises on one day allows the muscles to all be worked at the same time. It allows for building of the muscles while they are warm and active.
How to Get a Six Pack
A suggested abdominal workout can consist of:
- Three abdominal workouts
- Three oblique workouts (both sides)
- Two exercises that work both muscles
These should be done as follows:
- Three sets each
- 10-25 repetitions
- or- 30-60 seconds for one set
- Alternating two different workouts
A typical workout like this can take as little as 15 minutes, and will give your body a full workout.
Five Minute Abs
Five minutes abs includes five different workouts, done for one minute each; with little or no break in between.Breaks in between should be no longer than five seconds.This workout is meant to be done on an exercise mat, and for those with little time for a full workout.It involves no workout equipment or exercises ball, an only requires your body, your set of abs, and a willingness to work.
But the end of the exercise your abs will likely be sore, and pulled fairly tightly together, indicating a good workout. Use this model of abdominal strain to compare the effectiveness of your other workouts.
Crunches and Leg Raises
- Alternate crunch - Begin this workout by laying in a crunch position and lifting your legs straight into the air. Then proceed to work your abdominals by reaching your arms into the air towards you feet. This exercise will warm up your abdomen with the standard crunch motion.
- Leg raise - Left foot on top - This exercise will warm up the lower abs that will create your V-cut.
- Leg raise - Right foot on top - This will keep the exercises balanced evenly between the left and right side.
- Reverse crunch - These are done as a regular crunch, but with the legs bent into the air. This will work the lower abdominals, missed by the warm up crunches.
- Bicycle Kicks - This will give a full abdominal workout at the peak of your activity.
These workout, along with a list of others, will help to mold your abdominals into the six pack that you are looking for. Also try the following:
Reverse Crunch and Double Crunch
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