Six pack abs are amazing aren’t they? Having six pack abs is like having a magic wand that puts you head and shoulders above the rest of the men and makes you a big hit with the ladies. Although all guys dream of having such a physique, the reality is that most of us are stuck with a family pack of flab. If you’re looking to get into shape, here are 9 highly effective exercises that will chisel your abdomen to perfection.
1: The Twist and Crunch
Don’t worry, you don’t have to distort your body with this one. Lie down on a mat with your legs facing upwards and your hands near your ears. Give your hips a little twist and use your abs to bring your right elbow towards the surface of your left knee. Slowly return to the initial position and repeat it 10 times.
2: Hip Raise
Lie down on a flat bench and pull your legs upwards. Carefully elevate your hips by contracting your lower abdominal muscle and keep it in this position for three seconds before lowering the hips. Put your legs down flat on the bench and keep it there for a further 3 seconds. Revert to base position and repeat 10 times.
Lie down on a mat on the floor and raise your arms above your head. Lift your arms and your legs upwards and try to bring them as close to each other as you can. Slowly go back to base position and start all over again for 9 more rounds.
4: Swiss Ball Side Crunch
Time to bring in the toys. Place your right hip on a swiss ball and keep your torso off it. Press your feet against the bottom of a wall and keep your hands by your ears. Contract your left oblique muscle and elevate your torso as much as you can. Move back to base position and do 10 reps.
5: Swiss Ball Reaching Crunch
Don’t put aside the ball already. Here’s another drill for you. Sit on the swiss ball with your feet spread apart. Lean back till your body straightens out. Raise your arms and contract your abs. Remain in this contracted position for three seconds. Revert to the starting position and repeat 10 times.
6: Front Plank on Ball
Keep your elbows on a flat bench and place your heels on an exercise ball. Contract your abs so that your body is aligned with the surface of the floor without curving your lower back. Remain in this position for 60 seconds. (Go for 80 if you want to speed up the effects)
7: Windshield Wipers
Well the mat seems to be your best friend for these exercises. Get back on the mat and lie down on your back with your arms in a stable T position. Pull your legs straight up and rotate your hips while keeping them grounded. Your legs should move from left to right in a windscreen motion. Bear through the pain and repeat 10 times.
This one’s for the lifters. Add 10 to 12 kilos of weight to a cable machine and grab hold of the handle attachment at shoulder height with your left hand. Move a few steps to the right till you feel the tension in the cable. Spread your feet, move your right hand across your body and keep the two hands clutched together while retaining a grip on the handle. Keep the arms straight and fixed at shoulder height. Next, use your abs to move your arms across the body. Revert to base position and do 10 reps as usual.
9: Russian Twist
Sit in a decline bench and place your legs under the pads. Lean back till your thighs are perpendicular to your torso. Stretch your arms 90 degrees to your torso and cross them over your chest. Use your abs to oscillate from right to left and left to right. Keep moving for 60 seconds.
Well there you have it, 9 slightly painstaking exercises that reward you with a set of spectacularly carved abs. Start working out today and you will be marvelling at your reflection on the mirror within a very short period of time.