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The only 6 Exercises You Need for Six-Pack Abs
Want a core like Cristiano Ronaldo? Here's your playbook! Building a six-pack isn't just about crunches and skipping late-night pizza - it's about functional strength that powers better workouts, prevents injuries, and improves everyday life.
These six exercises target your entire core for maximum results. Let's dive in!
1. Hard Style Plank
How to Do It:
- Get into a forearm plank, elbows under shoulders, fists clenched, and forearms parallel.
- Hold for 10-20 seconds.
Pro Tip: Squeeze everything - quads, glutes, core, back and fists. The tighter you squeeze the harder it gets!
2. Dead Bug
How to Do It:
- Lie on your back, arms straight up, knees bent at 90 degrees.
- Lower your left arm and right leg simultaneously, then return to start. Alternate sides for 14 resp.
- Lie on your back, arms straight up, knees bent at 90 degrees.
- Lower your left arm and right leg simultaneously, then return to start. Alternate sides for 14 resp.
Pro Tip: Keep your lower back glued to the floor. This move builds coordination and even boosts brainpower!
3. Hollow Extension-to-Cannonball
How to Do It:
- Hug your knees into your chest like a cannonball.
- Extend your arms and legs into a "hollow" position, pressing your back into the floor.
- Hold for 5 seconds, then return to cannonball. Repeat 5 times.
- Hug your knees into your chest like a cannonball.
- Extend your arms and legs into a "hollow" position, pressing your back into the floor.
- Hold for 5 seconds, then return to cannonball. Repeat 5 times.
Pro Tip: Treat the cannonball as a mini recovery, but don't slack - it's like a supercharged crunch!
4. Dumbbell Side Bend
How to Do It:
- Stand with a dumbbell in one hand.
- Bend sideways at the waist, keeping your back straight, then return to start. Do 12-2- reps per side.
Pro Tip: Use a moderate weight and focus on slow, controlled movement for the ultimate burn.
5. Barbell Back Squat
How to Do It:
- With a barbell on your shoulders (use light weight!), squat deeply, keeping your core engaged.
- Press back up. Do 12 reps.
Pro Tip: Gradually increase the weight as your core strengthens to avoid injuries.
6. Bird Dog
How to Do It:
- Start on hands and knees.
- Extend your right arm and left leg, keeping your back flat.
- Bring elbow and knee to touch, then extend again. Switch sides. Do 5 reps per side.
Pro Tip: Avoid locking elbows. Controlled breathing will keep you steady and focused.
Why Core Training Matters
- Rectus Abdominis: The classic six-pack muscles.
- Transversus Abdominis: Deep muscles that stabilize your spine.
- External Obliques: Side muscles for twisting and bending.
- Internal Obliques: Underneath the externals, aiding in trunk rotation.
Maximize Your Results- Nutrition: Abs are made in the gym but revealed in the kitchen. Eat clean and stay consistent.
- Consistency: Perform 3 exercises, 10-15 reps each, for 3 sets.
- Alternate bodyweight and weighted moves to keep it fun.
- Patience: Progress takes time. Stick with it, and your hard work will pay off!
Say goodbye to boring crunches and hello to a stronger, leaner, and more functional core. Let's get to work!
I have been doing planks, crunches, bicycles and reverse sit-ups for a while now but based on the information in this post I may also incorporate some of the exercises listed above - Even with a 50 lbs. weight loss I still have a little bit to work on at the bottom on my stomach so these exercises could help in solving this issue.
Below are Christmas time animations involving family and friends.
Waiting to go to a Christmas Party
Hurrying to a Christmas Party
Aftermath of a Christmas Eve Party
You can click the following link to go to the Home Page - Home Page
You can click the following link to go to the Home Page - Home Page
You can view the specific groups of Pages, Posts, Quizzes, Lists(Favorites), Affiliates, Animations, Memes, Videos, Foods and Holidays by selecting menu entries from the drop down lists on the Home Page
You can view my free "50 Pound Weight Loss" Story by clicking the following link - My Story - I hope this information is helpful, motivating, interesting and funny.
Please leave comments at the bottom of this Post and also please leave comments at the bottom of any other Posts that you view.
You can also on the right hand side of the Home page just under the "A Few Words from the Website Creator" section in the "Contact Form" section enter your name, your email address and a message then click the "Send" button to send this information to me. I will respond to your message and be sure to also include you on any future emails I send regarding the update of the website.
You can also email me ( Rick Doucette ) directly at dourick@hotmail.com
On the Home page click the "Affiliates" drop down list to view all the Affiliate companies that I deal with then click on any of the menu selections to view posts containing the specific offers.
Scroll down on the Home page to see Google ads displayed then click on any ad to view the specific offer. These ads include many trendy, practical and productive products.
You can click on any of the links below to see groups of posts related to retirement, exercise, diet etc.
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