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.
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.
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.
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.
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.
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.
