The Super Secret 6 Pac Exercise

December 7, 2009 by  
Filed under The Fitness Bug

It’s that time to talk about my favorite (and your favorite) body part again folks. The 6 Pac! And here I’m going to share with you an exercise that is so top secret that no one else can know about it… except you :). Just so that you can achieve the body you know you deserve.

Why am I sharing secrets?

Well… I’ve already got a 6 pac and I don’t benefit from keeping information on ‘how to build a 6 pac’ to myself. Besides… building a 6 pac is down to what you do and not what I tell you to do.

Any how the secret exercise is,

The cable core press

And in similar fashion to the hip raise exercise I shared with you a couple of weeks back, this exercise is deceiving. It might not look like you are doing much when you are performing this exercise, but that right there is the secret. Less is sometimes more.

Most of the exercises that I cover require that you to workout like a mad barbarian with the whole ‘no pain, no gain’ agenda in mind. But the best way to build your abs and make it look like you have swallowed a radiator is to actually prevent movement of your core. Enough of me talking, here’s how you do it

1. Find a cable station in your gym.

2. Grab one of the handles with a hand over grip.

3. Line the pully up with your chest.

4. Stand so that you are facing the weights.

5. Make sure that your feet are shoulder width apart and keep your knees bent.

6. Bring the handle towards your chest and tense your abs.

7. Push your arms out in front of you (dead straight), hold for a few seconds and bring them back.

8. That is one set. Repeat on your other side.

  • 3 sets
  • 8 – 10 reps
  • 1 minute rest between each set

This exercise is all about control of the weight and not how much weight you can stack and lift. Overloading the machine will lead you to perform the exercise incorrectly.

It’s up to you where you wish to place this exercise in your weightlifting routine. It’s not a really demanding exercise, so you can position it where you wish.

Have you tried this exercise before, or something similar?

See you in the comments.

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The Best Exercises To Work Lower Abs

September 16, 2009 by  
Filed under The Fitness Bug

work lower abs

In an earlier post I described methods on how you can build a 6 pack. That was some weeks ago, and if you have worked hard since then, it is quite possible that you have developed a nice set of abs. If that is the case then it is possible that you may have developed the upper abs, done the same for the middle abs, but then thought to yourself

‘Ok, that wasn’t too hard, but how do I get these lower abs to show, I’ve tried everything and nothing seems to work?’

Well, after I had built my 6 packs within 12 weeks or so, doing just sit ups, I had faced the same problem. The reason why it bothered me so much is that even though I had a 6 pack, the lack of muscles on the lower abs makes you feel like you still have a ‘pop belly’. Or it makes you feel that if you don’t work the lower abs, then your ‘pop belly’ will come back you if stop working on your lower abs one day.

You may be thinking similar things, or quite simply you are just a perfectionist that just wants it all, and half hearted efforts are far from acceptable. Never the less, I am going to show you the lower abs exercises that worked for me. They are more painful than your average sit up or leg raises, but hey, no pain no gain!

The diet exercise

‘Diet… that’s not an exercise’

Well you are right, it’s not an exercise, but maintaining and keeping to a good diet is critical when trying do bring out the lower abs from that annoying layer of fat. So focus on a low calorie meal plan when doing the exercises below.

In al of these exercises, perform 3- 6 sets/ 15-25 reps depending on your fitness level

Decline Reverse crunches
Decline Reverse Crunch

  • Lie down on a bench (decline) with your knees bent and your upper legs at a 90° angle
  • Grab the bench above your head to keep yourself stable.
  • Start with your legs horizontal to the ground.
  • Use your abs muscles to pull your knees towards your chest until they reach your elbows.
  • Hold the crunch position for three seconds and return to the starting position.

When I first began to do this exercise I was doing it completely wrong. But one day somebody in the gym that I was in kindly alerted me on how to do the exercise correctly, and when I did… man, did I feel the burn!

Exercise Ball Rollout

exercise ball rollout

  • Start with the ball in front of you and place your hands on the ball.
  • Lower your body by rolling the ball out (forward).
  • Keep your abs tight. Doing this allows you to maintain stability and to keep your balance so that you don’t fall.
  • When you come to a full stretch, return to the starting position by contracting your abs.

When I first saw this, I just thought it was a pointless exercise. But I was wrong! Do this exercise as described and you will feel the burn, and it will work your lower abs.

Reverse exercise ball crunches

Reverse exercise ball crunches
This one is similar to the decline reverse crunches except you use a ball instead of a bench. Again, perform this exercise and you will feel the burn.

  • Find a bench, wall, or stationary apparatus that you can hold onto (full fist)
  • Place the ball beside it.
  • Sit on the ball and roll down until the ball is resting under the mid-back, knees bent.
  • Place your hands behind you and hold onto the apparatus for stability.
  • Use your abs muscles to pull your knees towards your chest until they reach your elbows.
  • Hold the crunch position for three seconds and return to the starting position.

Perform these exercises, as a lower abs workout routine and when doing these exercises make sure you take short rest periods. Taking short rest periods will cause more sweating and force a lot of oxygen debt.

Don’t count like a robot

Now what I mean by this, is that you shouldn’t make counting during your sets a priority, you don’t need to be a robot. Yes you should count so that you can monitor your progress, but don’t make it a priority, instead focus on

  • Intensity
  • Sweating
  • Pumping your blood flow
  • Increasing your heart rate

Performing all of these lower abs exercises is what will get you your ‘real 6 pack’. Not doing thousands of sit-ups like I did. Focus on the procedure laid out here and those lower abs will rise through that annoying layer of fat.

See you in the comments

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