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Six pack abs workout at home pdf
30/11/ · Pack Abs Program | Pack Abs PDF Download Free!!!Get Pack Abs PDF Download Free!!! Click Here: blogger.com! Author: Everyday HEALTH Six pack abs workout at home pdf. 1. blogger.com 6 week program of Exercises for six pack abs The 6 week program of exercises for six pack abs will take you from doing no exercise to doing about 3 hours a week. By the end of the 6 week six pack abs program, you will be doing a full workout of abdominal and aerobic exercises and six-pack abs is in this abdominal program. It’s easy to follow with no extra fluff All you need to do is to be patient and stay the course. And throughout Six-Pack Finishers, you’ll find plenty of inspiration and motivation because that’s what I aim for. Support is just a click
Six pack abs workout pdf download
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition. As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.
Do not use momentum or swing your legs to perform this exercise. As your strength increases, you can rotate your pelvis forward at the top of the movement to engage more of six pack abs workout pdf download lower abdominal muscles. You can also keep your legs fully extended throughout the movement to increase the resistance and difficulty of the exercise. For extra balance training and core strengthening, six pack abs workout pdf download, you six pack abs workout pdf download lift one arm or leg.
Home Calendar My workouts Library Fit. Warm-up of Workout of 12 Cooldown of Six Pack Abs Workout Routine 14 min. Alternate Heel Touchers. Six Pack Abs Workout Routine. Auto-advance Start exercises automatically after a 5-second delay. Set 1 of 1. Primary muscle group s :. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees.
Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching. Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor. Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart. Fully extend your arms down the side of your body, palms facing in. This is the start position. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand.
Hold for a count of one. Return to the starting position smooth motion, inhaling as you do so. Repeat the movement, this time to your left side. When you have completed the movement on both sides, you have done one repetition.
Outstretch your arms above your six pack abs workout pdf download so that they run parallel to your legs. Lifting your shoulders off the floor, reach up and touch your toes with your fingertips. Lower your six pack abs workout pdf download back to the floor to complete one rep.
Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head. Curl your torso upwards so your shoulders are slightly raised off the floor. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee. After each crunch, return to the start position inhaling as you do so. Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side. Lie on your back. Bring your knees up to a degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest. Pause and return to the starting position. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together. Six pack abs workout pdf download abs engaged and perform short kicks in an alternating fashion.
Repeat as needed and then lower legs to the ground. Reverse Crunch. Lie flat on an exercise mat on the floor, six pack abs workout pdf download. Extend your legs fully and place your hands palms down, flat on the floor beside you. Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. As you inhale, six pack abs workout pdf download, curl your hips up off the floor while bringing your knees further towards your chest.
Continue the movement until your knees are touching your chest, or as far as comfortable. In a controlled movement, return your legs to the start position, exhaling as you do so. Lie on your back on a flat bench.
Reach overhead and grab the top of the bench with both hands. Brace your abdominal muscles. Straighten your legs and lift them up. Stop when they are above parallel. Contract your abdominals as you bend your knees and bring your legs up and towards the top of the bench.
Pause then slowly release your legs to the starting position, making sure to keep the contraction in your abdominals. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
Legs straight out in front of you, ankles together and feet slightly off the floor. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed. Return to starting position. Lie flat with hands under your buttocks.
Keep your knees together and pull them in towards you while moving your torso towards them lift your head, neck and shoulders up.
Hold and then slowly return to starting position. Russian Twists. Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you.
Keep your knees bent. Raise your upper body from the mat to form V-shape with your thighs. Keep your arms fully extended in front of your chest, clasping your hands together. In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale. Return to the start position while breathing out, six pack abs workout pdf download. Repeat the movement,this time to the left side of your body.
Leg Pull-In Knee-ups. Place your forearms are on the pads or bars of the apparatus you are using and grip the handles or bars. Your arms should be bent at 90 degrees and your upper arms in a straight line with your sides. Your torso should be straight and your lower back pressed against the pad of the bench if using one. Keep your legs extended and pointing down to the floor. Exhale and as you do so, lift your legs up in a smooth arc bending at the knees until your thighs are about parallel to the floor.
Return to the start position in a smooth, controlled movement while inhaling. Flutter Kicks.
6 PACK ABS WORKOUT AT HOME - QUICK RESULTS - TOP 10 ABS - Rowan Row
, time: 6:15Six pack abs workout pdf download
30/11/ · Pack Abs Program | Pack Abs PDF Download Free!!!Get Pack Abs PDF Download Free!!! Click Here: blogger.com! Author: Everyday HEALTH Six pack abs workout at home pdf. 1. blogger.com 6 week program of Exercises for six pack abs The 6 week program of exercises for six pack abs will take you from doing no exercise to doing about 3 hours a week. By the end of the 6 week six pack abs program, you will be doing a full workout of abdominal and aerobic exercises and six-pack abs is in this abdominal program. It’s easy to follow with no extra fluff All you need to do is to be patient and stay the course. And throughout Six-Pack Finishers, you’ll find plenty of inspiration and motivation because that’s what I aim for. Support is just a click
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