The six-pack is still a coveted look for a pronounced abdominal muscles. In addition to genetic requirements and a specific diet, the right workouts and exercises naturally also play a significant role for a well-trained abdominal musculature. The abdominal muscles can be trained both straight and sideways. So that you can train yourself for a six-pack, we have subsequently published 5 specific workouts that mainly train the abdominal muscles. Each workout consists of 4 exercises, which are completed in succession in 3 sets. We have explained some exercises in detail. At the crunches we assume that you know this exercise and can train correctly. The necessary breaks between the individual exercises are listed at predetermined intervals. Enjoy the training!
Workout # 1:
1. Cable Crunches: 3 sets of 8 to 12 Wdhl. (30 - 45 second break) Cable crunches are performed on the cable. Ideal is the loop of a rope for the train movement. Kneel upright and straight in front of the cable and grab the loop of the rope with both hands. Now you crumple the upper body as far as possible down and pull the rope also with both hands to the ground. Then you go back slowly to the starting position. Inhale while pulling down and exhale when raising the upper body. 2. Body Weight Side Bends: 3 sets of 12 Wdhl. on each side (30 second break) 3. Crunches: 3 sets of 12 dials each. (30 second break) 4. Leg Tucks sitting: 3 sets of 12 to 15 dials. (45 second break) In this exercise, you sit on a bench and stretch both legs forward. Now you bend your legs to the upper body and at the same time press the upper body against your knees. When the upper body and knees are almost touching, you go back to the starting position with your legs straight.
Workout # 2:
1. Barbell Twists sitting: 3 sets of 8 to 12 dials. on each side (30 second break) Sit on a banl and put a barbell on your shoulder. You grip the bar with both hands, so that it is fixed on the shoulders. Now move the upper body alternately to the left and right, turning your shoulders vigorously. 2. Air Bike Crunches: 3 sets of 12 Wdhl. (30 - 45 seconds rest) You lie on the ground and bend your arms, putting your hands to your ears. Now you pull the right leg to the upper body and try at the same time with the left elbow to touch the right knee. Then you change your leg and arm, creating a fluid movement between your arms and legs. 3. Crunches Hands over Head: 3 sets of 12 - 15 Wdhl. (30 second break) 4. Raise legs on a bench: 3 sets of 8 selections. (30 second break) Leg raises can also be performed on the ground.
Workout # 3:
1. Frog Sit-Ups: 3 sets of 12 to 15 Wdhl. (30-second break) The Frog sit-ups have their knees out and the soles of their feet pressed together. 2. Jack Knife Sit-Ups (folding knives): 3 sets à 12 - 15 Wdhl. (30 second break) 3. Oblique Crunches on the Ground: 3 sets of 12 Wdhl. (30 second rest) Legs are positioned on the floor to the side while the upper body is held straight. 4. Reverse Crunch: 3 sets of 12 Wdhl. (30 second break)
Workout # 4:
1. Russian Twists: 3 sets of 12 to 15 Wdhl. (30 second rest) In this exercise, both legs are raised and the upper body is alternately rotated in the left and right directions. In addition, a ball or a dumbbell can be held with your hands. 2. From Crunch Machine: 3 sets of 8 - 12 Wdhl. (30 - 45 seconds rest) 3. Barbell Side Bends: 3 sets of 8 Wdhl. on each side (30 second break) 4. Crunch Legs on Exercise Ball: 3 sets of 8 - 12 dials. (30 second break)
Workout # 5:
1st Decline Crunch: 3 sets of 12 to 15 Wdhl. (30 - 45 seconds rest) These crunches are performed on an incline bench. The knees are positioned at the highest point of the bench. 2. Side Bends with dumbbells: 3 sets of 8 Wdhl. on each side (30 second break) 3. Crunch on an Exercise Ball: 3 sets of 12 - 15 sessions. (30 second break) 4. Leg Pull-in: 3 sets of 12 selections. (30 second break)
Exercise videos athlete GEROME LÜDTKE