ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to do a proper Ab workout routine? Mistakes that prevent people from getting Six pack abs

Updated on August 9, 2017

Best Exercises for Six Pack abs. How to do a proper Ab workout routine?

I have already discussed how one must start while planning to develop Six pack abs. Abs Routine is not only for getting Six packs but also to strengthen core muscles. There is nothing called Spot Reduction. This means that you cannot just shed the unwanted flab around the abdomen alone. You will need to do it throughout your entire body. For this, you must first increase your metabolism and burn extra calories through Cardio vascular exercises like running, skipping, Stair climbing etc. Only when the fat deposits around your abdomen get mobilized, Ab workouts will be effective. As long as you have bulk fat around your abdomen, it’s very hard to obtain a Six pack. Ideally, do 30 minutes of cardiovascular exercises 3-4 days a week and follow it up with an Ab routine for obtaining best results.

Similarly, most people will just keep on doing a particular workout like Sit ups to get Six abs. This will be ineffective. It may also lead to injury. You must combine a variety of workouts to obtain good results. For example, flab around your waist sides commonly called as Love Handles can be targeted through Oblique Crunches. Lower abdomen muscles can be targeted through Leg Raises. You could combine Sit ups with Leg Raises and end the routine with Hanging side Crunches.

Warm up and Rest: Adequate warm up should be done before abs workouts. Else you may get back injuries. Leave a day for rest between two workout days so that your abs muscles may recover. Also, you must do the exercises in slow and steady manner. Only then they will target the abs muscles better. Doing 10 proper slow repetitions is way better than doing 50 fast repetitions incorrectly. Similarly, breathe well while doing the workouts. Drink adequate water before and after exercise or it may lead to muscle cramps.

(Always use a mat underneath while doing floor workouts. Ensure that the surface is flat)

Sit ups: Lie flat with your back flat on the floor. Bend your knees and place them on the floor. Put your hands flat at your side or place them on your chest. Placing them on your chest will give better balance. Raise your body upwards towards your knees. Shoulders must be completely lifted off the floor. Make sure that you concentrate on your whole upper body and not just your neck. Some people tend to lift the neck more but this will be ineffective. Return back to original position. Do 3 sets of 20-25 repetitions each

Reverse Crunch: Lie flat with your back on the floor with hands held close to your waist. Lift your legs until knees are bent to 90 degrees. Pull Knees further towards chest. But keep your hands still on the floor. Hold for a second and slowly release legs back to original position. Do 3 sets of 20-25 repetitions each. You can increase the repetitions as the routine progresses.

Lying Leg Raise: This works on your lower abdominal muscles. Once again, lie down with your back on the floor and your legs completely extended. Slowly raise your legs with the knees slightly bent until they make a 90-degree angle with the floor. To get additional effect, you can do this on a bench and bring down your leg beneath the level of the bench. If you do this workout properly, just 10-15 repetitions will give great effect.

Hanging Leg Raise: This workout is similar to the Lying Leg Raise except that you hang from a bar instead of lying down. A variation of this workout is lifting the legs towards your chest with the knees bent at an angle of 90 degrees.

Side Crunch/Oblique Crunch: Side crunches are targeted at your oblique muscles. Working out oblique muscles is necessary in order to develop a strong core, get a proper posture and prevent any injury to the back. Further, strengthening the oblique muscles provide a thin waist line.

Lie on one side (right) with your legs placed on top of each other. Place your left arm behind your head. Your knees must be bent a little. Slowly move your left elbow and crunch as if you are performing a normal situp, except that the workout is targeted towards your oblique muscles. Crunch as high as possible, hold for a second and return to original position. Repeat with the other side i.e left

Hanging Side Crunch: This workout is similar to the side crunch. However, this will be done from a hanging position. Instead of using your upper body, you will use your lower body to crunch. First, lift both your legs and crunch towards your left hand side. Then repeat on your right hand side. Do 3 sets of 15 repetitions each. The slower you do better will be the effect

Ab workout routine by Mr Olympia Phil Heath

Comments

    0 of 8192 characters used
    Post Comment

    • JvicIndia profile imageAUTHOR

      John 

      23 months ago from India

      U r most welcome

    • JvicIndia profile imageAUTHOR

      John 

      2 years ago from India

      Always choose products that are approved by FDA. Further consult your doctor before any kind of supplement. You must be aware of side effects that products may pose

    • JvicIndia profile imageAUTHOR

      John 

      2 years ago from India

      You r welcome

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)