Published on Jul 24, 2018
Thomas Delauer here – senior trainer and nutritionist for SixPackAbs.com. Today, I’m gonna show you 3 ab movements to improve your workout.
You see, when you’re doing ab exercises, the key thing to do is achieve the right contraction of your rectus abdominis that are your ab muscles. I’m going to show you the top 3 moves to do just that while also leveraging time-under-tension training to build and sculpt your six pack abs, while also working to burn off body fat too.
1:06 – Exercise #1: Side Crunches for 1 minute per side.
Get into position by laying flat on your back with your legs bent and feet flat on the floor. Place your left hand on the floor to your side flat with your palms facing down, then let your knees go slightly to your lefthand side. Take your right arm and place it behind your head. Begin by raising your legs up into the air, then perform a standard crunch, making sure to pull yourself up at the lefthand elbow, then return to the start position. After 1 minute, switch to the other side and repeat.
3:00 – Exercise #2: Floor Windshield Wipers for 1 minute.
Grab a barbell, straight bar, or any straight bar you may have at home such as a broom handle, and lay flat on your back. Holding the bar just outside a shoulder’s width, press it straight up above your chin – make sure your ab muscles are contracted and tight through the exercise. To begin, you will draw a “U” shape from side-to-side, raising your legs up to each side of the bar.
4:40 – Exercise #3 – Ab Rollers Variation for 1 minute.
Start by getting on your knees on the floor with the ab roller in both hands. If an ab roller isn’t available, you can also use a barbell with 10lb weights secured to each side that will also roll. The first movement of the exercise is a full extension. Then, follow it up with 2 partial rollouts with your back in a cat arch position.
Perform these 3 exercises with 30-60 seconds rest between for 2 whole rounds. To hard? Increase the rest time to be 60-90 seconds. Want a challenge? Decrease the rest time to 15-30 seconds or add another whole round.
Now, if you want to learn more on how you can leverage the “time-under-tension” training method to build six pack abs and burn off stubborn body fat, I just posted a free video seminar breaking the science behind all that on my website.
As always, keep it locked in on the channel, and don’t forget to: “Like” “Share” & “Subscribe to SixPackAbs.com
I’ll see you next time,
P.S. Make sure to Like & Share this video on Facebook: https://youtu.be/DUmA3QPUe2E