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6 Pack Abs - 6 New Exercises





 
6 Pack Abs - 6 New Exercises
 
As I always say, the wellness industry is growing and always discovering new things, training innovative concepts about nutrition and so on. What was true yesterday will be invalid tomorrow.

I’ve presented on my Facebook page a super hard exercise for abs, which included bundles of other muscle fever exercises to firm the abdomen. Some time ago, I presented six exercises for a 6 pack, or the challenge 13DaysABSChallenge.
 
So, no more introductions, let’s see the exercises and most importantly, do not forget to do your warm ups!

1. Kettlebell Pullover – Lie on your back and raise your legs. Bend your knees at 90 degrees and spread them apart while keeping the soles of your feet together. Next, lift the kettlebell with both hands straight above your head and lower the weight behind you, going as far as 12 inches above the ground. Hold it there for a few seconds before you return to the starting position above head. Complete at least 10 correct repetitions, with a maximum of 15 repetitions. See picture below.

kettlebell pullover


2. Front plank cable pull – Set the cable machine to its lowest setting. Face the machine and place yourself in the front plank position at arms length. Stretch one arm out infront of you and grab the handle, this is your starting position. Now pull the cable towards you until your elbow touches your ribs and then return to starting position. Carry out 12 repetitions on each arm. Make sure you choose the right weight! See picture below.

plank cable row

 
3. Kettlebell rack-hold-walk – Take a couple of kettlebells and bring them up to your chest level. Bend your elbows on your chest and entwine your fingers to firmly grasp the kettlebells. The kettlebells should sit between your forearms and biceps. Walk 50 to 100 meters. Pause for 30 seconds and repeat 8 times. See picture below.
 
kettlebell rack carry

 
4. Pull cable knees

Use a jump rope cable that you usually use for triceps. Pull the cable down with both hands to your shoulders with your elbows bent. Kneel on the floor on one knee, this is your starting position. From this position, gently straighten your arms up. Maintain this position for a few seconds then return to your starting position. Execute 10 repetitions on each knee. See picture below.

half kneeling vertical pallof press

 
5. Knees to chest with resistance band – Very similar to the TRX suspension training, but a little more strenuous! Lower the resistance band somewhere to the height of a drawbar and slot your feet in. Face down and push yourself up onto your hands as if your were starting a push-up. This is your starting position. Then bring your legs into your chest by bending your knees. Complete 15 repetitions. Choose a suitable band! See picture below.
 
jackknife trx

 
6. Crunches using an Ab-wheel diagonally – This is the classic exercise ab-roller (wheel for crunches). Get in a kneeling push-up position like the plank but with your knees resting on the ground. Roll the wheel in a diagonally curved line to each side rather than straight forward and without moving your hips. Repeat for a minimum of 10 repetitions on each side. See picture below.

Crunches using an Ab-wheel diagonally