do six ab exercises in six minutes for a sexy six-.back. no gym equipment needed
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Broomstick twist
Target:- Obliques
Start:- Stand with your knees unlocked and feet hip-width apart holding a broomstick across your shoulders - securing it out wide with your hands
Movement :- Rotate at the waist turning as far as you can with out using momentum-then turn all the way back in the opposite direction - Alternate sides trying to squeeze each side of the obliques
Key tip:- consciously use the obliques to do the work _ not momentum_ and crunch each side hard at the end of the twist - even slightly crunching downward to feel your obliques working
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Crunch--------------------------------------------------------------
reverse crunch
target:- Lower abs
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start:lie faceup on the floor with your hands extended by your sides- feet up and together- thighs about perpendicular to the floor
movement: contract your lower abs to roll your pelvis upward and lift your hips and lower glutes off the floor. your knees should be over your chest at the top position. reverse the motion and return under control
key tip: make sure you lock the angle in your knees and hold it throughout the motion
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tuck crunch
Target: upper abs (lower abs isometrically contracting) g
Start: Lie flat on the floor and raise your legs so that your knees and hips are bent about 90 degree - thighs perpendicular to the floor - support your head with your fingers but dont pull on it
movement: contract your abs to rise as high as you can - lifting your shoulder blades off the floor - continue squeezing your abs hard at the top for a count - then lower under control- the lower abs are working isometrically as well
key tip: make sure your shoulder blades dont come all the way down at the bottom so your not able to rest between rebs
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Oblique crunch
Target: obliques
Start:- lie on your side - positioning one leg atop the with your knees and hips slightly bent - cup your head with your uppermost hand and place your bottom hand against your obliques
movement:- crunch up as high as you can- restricting the move to lateral plane as much as bossible to emphasize the obliques - simultaneously- keeping your legs together- left them a few inches off the floor - lower under - control- coming just short off completely touching down between rebs - and repeat- do both side
Key tip:- donot pull on your head - and rise as high as you can with both your upper body and legs to really feel your obliques contract along thier entier length---------------------------------------------------------------------------------
Target:- Obliques
Start:- Stand with your knees unlocked and feet hip-width apart holding a broomstick across your shoulders - securing it out wide with your hands
Movement :- Rotate at the waist turning as far as you can with out using momentum-then turn all the way back in the opposite direction - Alternate sides trying to squeeze each side of the obliques
Key tip:- consciously use the obliques to do the work _ not momentum_ and crunch each side hard at the end of the twist - even slightly crunching downward to feel your obliques working
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Target :- Upper Abs
Start:- Lie on your back with your feet flat on the floor and knees bent -lightly cup your head with your hands to support it - keeping your chin off your chest
Movement:- crunch up as high as you can by contracting your abs without pulling on your head - hold the peak contraction momentarily ta the top before lowering - stopping just short of resting in the bottom position
Key tip:- Bring your shoulder blades off the floor as high as you can- exhaling only after you reach the top position
