In this 6 packs abs exercises guide you will find all the workout from easy to hard, from simple to difficult. There are exercises with and without equipment, apply for both men and women. Your task is choosing the 6 packs abs exercises you suit and motivate your workout plan. If you just simply want to lose belly fat, not the 6 packs, you just need to pick out some soft exercises among below exercises and move on with them. Now, let check them out.
1/ Sit-Up And Press
Execute: Lie back with your knees bent at a 90-degree angle and hook your feet under a dumbbell rack or step. Hold a pair of weights over your chest ( and remember, start with a size you are comfortable with). Perform a full sit-up and press the weights up and over your shoulders. Slowly lower yourself back down with complete control.
REPETITION: Do 10 to 15 reps.
2/ Vertical Chair Knee-Raise:
Execute: Use your upper body to hold yourself up tall while drawing your knees up and past your waist. Remember to keep your shoulders pinned down and back. Squeeze your abs at the top of the move and slowly lower your legs back down.
REPETITION: Aim for 12 to 15 reps.
3/ Weighted Reverse Crunch:
Execute: Grab a pair of weights and lie on your back with your hands stretched out over your head and your knees bent. Bring your legs up until they form a 90-degree angle from your torso and pull your knees in towards your chest. Remember to squeeze your core and slowly start to lower yourself into the starting position. Also, make sure your feet just short of touching the ground.
REPETITION: Do 12 to 15 reps.
4/ Dumbbell Chop:
Execute: Stand with your right foot forward and left leg back. Grip a dumbbell (a size you are comfortable with) with both hands and hold it above your left shoulder. Chop the weight down and across your body towards your right hip — similar to chopping wood with an axe. Pull the weight back up and across your body to the starting position.
REPETITION: Do 10 to 12 chops and then switch to the other side.
5/ Standing Ab Wheel Roll-out:
Execute: Start standing with your feet shoulder-width apart. Holding the ab wheel, bend from the waist and roll out as far as you can, pause, and pull back into starting position. Be careful not to overextend, start with a smaller range and build it up as your core gets stronger.
REPETITION: Do 8 to 10 reps.
6/ Vertical Leg Crunch:
Execute: Lie on your back and raise both legs up perpendicular to the ﬂoor. From there, lower your legs about 10 degrees toward the ground (to add some extra tension). Next, crunch up, squeeze and slowly lower yourself back into the starting position. You can add a dumbbell between your feet to make this move tougher.
REPETITION: Do 10 to 12 reps.
7/ Kettle-bell Figure 8:
Execute: Stand with your feet double shoulder-width apart and hold a kettlebell in your left hand. Squat and twist as you pass the kettlebell behind your left leg and to the right hand. Repeat the ﬁgure eight pattern on the right side. Keep the motion ﬂuid and keep your chest high.
REPETITION: Do 8 to 10 complete figure 8s.
8/ Plank And Reach:
Execute: Supporting yourself on your forearms and balls of your feet, get into a plank by positioning your
body in one straight line, keeping your feet just wider than shoulder-width. From this position, reach forward with your right hand, hold for one count, and slowly return to starting position.
REPETITION: Same hand for 30 to 60 seconds.
9/ Medicine Ball Bicycle Crunch:
Execute: Lying on your back, bring your knees up to form a 90-degree angle and hold a medicine ball over your chest. Crunch up and simultaneously perform a bicycle motion with your legs, driving one knee in toward your chest while passing the ball under your knee to the other hand.
REPETITION: 10 to start, or until you feel a burn.
10/ Side Plank And Twist:
Execute: Holding a dumbbell in your right hand (again, a weight you are comfortable with), lie on your left side with your forearm perpendicular to your body. Keep one foot stacked over the other to form a side plank. Bridge your hip up and hold while maintaining a straight line with your body. If you can, twist and bring the dumbbell under your chest and back up to the starting position.
REPETITION: 8 to 10 reps.
With the above ten 6 packs abs exercises, hopefully, you can choose for you the suitable exercises for your flat 6 packs belly. For more exercises and body fitness tips, please visit www.bodyfitnesstip.com.