18 April, 2017
How to Get an Eight-Pack Abs Workout
A shredded eight-pack looks good and indicates the kind of solid core that is a boon to athletes of all pursuits. Key to eight-pack abs are varied exercises that focus on the stomach done as part of a regular exercise regimen. Isometric and weight-resistance training can be used together to provide a range of exercise types designed to maximize abdominal strength.
Use isometric training sets to augment other exercises. Stand with your feet about shoulder-width apart, and on a slow exhale, clench your stomach muscles hard. On the inhale, either hold the tension or relax. Alternatively, use short and powerful exhalations combined with rapid tightening of the stomach.
Use crunches as a staple of your workouts. Lie on your back with your hands folded across your chest. Bend your knees and place your feet on the ground about 6 inches from your bottom. Lift your chest halfway to your knees and lower slowly to the ground.
Vary your position during different sets of crunches. You can lift your feet up and hold your lower legs parallel to the ground or lift your legs straight up. Some gyms have machines that allow you to wrap your legs through the machine and suspend your torso for a more challenging crunch.
Using lower repetitions, hold a weight on your chest as you do your crunches.
Do hello-dollies by lying on your back with your hands under your tailbone or out to your side for a more challenging set. Keep your head off the ground and your legs straight and about a foot off the floor. Open and close your legs horizontally.
Do scissor kicks by lying on your back with your hands under your tailbone or out to your side for a more challenging set. Keep your head off the ground and your legs straight starting about a foot off the floor. Open and close your legs vertically off-time with one another so that your legs look like a pair of scissors.
Suspend yourself from a pull-up bar or a set of dips bars and lift your legs straight out in front of you. For an easier workout, bend your knees. Do this exercise slowly to prevent swinging.
Make sure you show off your eight-pack to its best advantage by consuming a nutrient-rich diet, high in fiber and healthy fats. Watching your diet and participating in regular aerobic workouts, in addition to your ab-specific exercises, will help you toward your goal.
Consult a physician before beginning an exercise regimen.
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