Fitness Friday – Six moves to a six pack!
This week for our Fitness Friday feature it’s all about the elusive hunt for the six pack. It’s not always just a man’s dream either, often us ladies also want a great six pack stomach.
Here is a simple guide from our Personal Trainer, Simon Thorne from Thorne Fitness, of how to build those abs of steel with this highly efficient six move routine. Use these targeted workouts to get defined abs and a granite mid-section.
Long-Arm Weighted Crunch
With knees bent and feet flat lying on your back, hold onto a light dumbbell with both of your arms extended straight behind your head. Engaging your abs gently crunch upwards lifting the weight. There’s no need to lift your lower back away from the floor.
Russian Twist
Sitting on the floor with your legs slightly bent and your back straight and chest proud at a 45 degree angle. Hold a light dumbbell with both arms outstretched, twist your torso from side to side through a 40 degree angle keeping your core tight and your lower body still.
Double Leg Drops
Laying on your back with your legs upwards at a 90 degree angle and your arms outstretched to the side. Gently lower your legs together towards the floor keeping your back in a neutral position (not arching away from the floor or excessive force to keep it flat). You can lower your legs one at a time if the double leg drop is too hard. Slowly bring your legs back to the starting position and you’ll feel the burn!
Kneeling Cable Crunch
Kneel down facing the pulley of a cable machine making sure that you have attached the pulley on a high setting (above your head). Hold both ends of the rope either side of your head keeping your elbows in towards your body and the rope clamped close. Crunch your body downwards moving your head towards your pelvis keeping those abs locked tight.
Hot Hands
Place your hands on the floor shoulder width apart keeping your back nice and straight all the way to your toes assuming the ‘long armed plank position’. Easy option is to have your feet wider apart or to make it harder, and really burn those abs, keep your feet closer together. One at a time, making sure that your core stays strong with no rotation through the hips, lift your hand slowly away from the floor and touch your chest before slowly returning it and repeating with the other hand.
Bicycle Crunch
Laying on the floor put your hands behind your head. Ensure that you keep your elbows back but don’t apply any pressure pulling forwards with your hands. Knees are bent with feet raised off of the floor. Lower your right leg towards the floor keeping your back in a safe position (not arching away). As you pull your right leg back to the starting position, bring your left elbow to meet your knee by crunching your body upwards. Alternate this process.
Now you have all the moves you need. Don’t forget, there is only one thing between you and that six pack – belly fat. Make sure you to accompany all these moves with cardiovascular fitness and a healthy diet is essential. Otherwise all those lovely muscles will stay covered up.
Author Bio
Simon Thorne has worked in the fitness industry for over 15 years,13 of those as a Personal Trainer. He confident in his ability to achieve results through sound knowledge and understanding.
He runs fun and varied sessions on an individual and group basis in the East Sussex and Kent area. Please check out his web site for more information www.thornefitness.co.uk, you can also follow him on Twitter for fitness updates and Facebook for inspiration.
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