A washboard stomach, six-pack abs, or a ripped midsection—no matter how you say it, it all sounds sexy. Those who have it, flaunt it, and those who don’t have it, want it. Genetics and diet are a factor in whether you will ever have a full blown six pack, but working out hard and smart are the lmajor contributors. A workout regimen covering all of your abdominal muscles will tighten your core and bust that flab.
The Butterfly and Curl Up
These exercises work the upper abs. To perform the Butterfly, lay flat on your back with your hands behind your head, and spread your legs out with the soles of your feet pressed together. Bring your shoulders up off the ground using your hands only to support your head and neck. Slowly bring your shoulders back down to the ground, making sure to keep your ab muscles clenched 100 percent of the time.
To perform the Curl Up, lay flat on the ground, knees bent, and arms at your sides with palms facing down. Bring your head and shoulders up off the ground in a forward crunching motion, while keeping your back fully flat on the ground. Hold the peak for 2 seconds, then return to the ground.
Scissors and Bent Knee Lift
These exercises work the lower abs. Lay flat on the ground to do the Scissors, legs extended fully and arms at your side with your hands under your butt for support. Lift your left 2 feet off the ground, bend your knees just slightly , and separate your feet by about 30 inches. Bring them back together, but raise one foot higher than the other so they criss-cross. Separate again, and cross again alternating which foot is on top.
To do the Bent Knee Lift, lay flat on the ground, knees bent at a 45-degree angle, toes pointed outward and resting on the floor, and arms at your side with palms facing down. Bring your knees up close to your chest, keeping your back flat on the ground, and return making sure to only tap your toes to the ground before you lift again.
The Twist and Oblique Crunch
These exercises work the obliques. To do the Twist, grab a yard stick or broom handle, mount it behind your head on your shoulders, extend your arms fully along the stick, and sit flat on the ground with your legs spread at 90 degrees for balance. Twist your torso from side to side very slowly, reversing direction every time the stick is parallel with one of your legs.
To do the Oblique Crunch, lay on your side on the ground, bend your knees and pull them forward slightly so your feet are even with your back. Bring your top arm up placing your hand behind your head. Pull your shoulders up in a crunching motion, using your hand to support your head and neck, and hold the peak height for 2 seconds. Return to the ground and repeat.
About this Author
Nicholas Bragg, a lifelong athlete and former personal trainer, attended four separate colleges from Maryland to California, finishing in 2004. Named to the CEO’s club as a top salesman at Intuit in 2009, he decided to follow his dream of being a writer, and now contributes to Mahalo and SportswithM.
