|
..Six Pack
..Okay Lemme Start..
Well I Am Skinny for my age and I am a 13 year old male so you can see the shape of a six pack on my stomach but i dont accually have a six pack..Does anyone have any ideas on what can help me..I do crunches but they help a little bit not a lot..I just want to know an exersize(sry i cant spell) not a machine or a movie
<>For any good answer ill rate a 5<>
[ ]
Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
I have the same problem... & I've read that eating steak, grilled chicken, & brocoli really help, so I'm going to try that, also sit-ups help me, I do 500 sit-ups 1 night, & then about 160 crunches the next night, & I try & walk a mile a day...
but try & so these things & you'll see some improvement soon
hope I helped, & if you leave me a message in my inbox on your routien (what you do, how many you do, or anything else) then maby I can help you with it & give you a routine that might work or tell you how much more you have to do, or anything like that
I really hope I helped
-Cameron
]
Reverse Crunches
Lie flat on your back with legs extended. Raise your legs into a L position with your abs. You can flex your knees a bit. Lower them to almost floor level and raise again. Keep going until failure.
Iron Inch
Sit on the floor, legs together, stretched out in front of you. Keep your back erect and clasp your hands behind your head. Using the power of your abs and hips try to inch across the floor for a distance of 10 feet. Do not bend your knees or get your back or arms into the movement. Using your lower abs move your right hip and then your left hip and inch. Continue until you reached 10 feet or cannot move further. Rest 90 seconds and repeat this movement backwards to your starting spot. After you have mastered this exercise place a weight in your lap for greater resistance.
Killer Ups
Lay on your back with your feet braced against or under a stationary object. Do not lock your hands behind your head. Begin a normal sit up movement. When you reach your most intense contracted position you must put all your attention into the abdominal area tensing it as hard as possible for a count of 3. Keeping your abs as tense as possible slowly return to a prone position. It should take you at least 6 seconds to reach the floor. When you reach the floor, keep maximum tension on the abs and repeat the motion. Continue repetitions to failure.
Side Bends
Stand up straight and with your arms straight down at your sides. Bend sideways holding your pelvis very firm. First one shoulder should bend down toward the floor. When you reach a point where you cannot bend further, inhale, hold your breath and raise yourself back to the erect starting position exhaling when you reach the vertical position. Repeat this movement numerous times before switching to the opposite shoulder.
Russian Twist
Lay flat on your back, lock your feet under a stationary object and raise your shoulders a
couple inches off the floor to aid movement. Place your palms together, straight up in the air. Your arms should be stretched completely out at a point just below your chin. You may hold a weight in your hands for greater resistence. Typically people use 5-25 pound plates. Rotate your shoulders to the right side. Your hips should stay rigid and your palms should move a complete 90 degrees. Repeat this movement to the opposite side. Continue until failure.
Lying Leg Lifts
Lie on your back and place both hands palms down under your buttocks. Bend your knees slightly.
Raise your legs until your heels are about off the floor. Keep your lower back against the floor. Hold for a few seconds, or, for a more intense lower ab workout, focus on your abs and raise your heels another six inches and hold for a few seconds. Slowly lower your legs until the back of your foot is just off the ground. Do not allow your feet to touch the ground. Repeat.
Seated Leg Tucks
Start in the normal sit-up position, back flat on ground, hands over chest or behind the neck. Knees bent at 120 degrees.. From this position, curl your body upwards with a slow, deliberate contraction. There is no heaving momentum at the bottom allowed..No bouncing!
Hip Up
Lie on your back with your legs pointing straight up toward the ceiling, perpendicular to the floor. Keep your legs straight without locking your knees. Put your hands, palms down, under your butt, and keep your head on the floor as you look up at the ceiling. With your feet together and your legs straight, use your lower abs to elevate your hips off the floor or bench and slowly roll them toward your chest. When your feet are over your head, pause and contract your lower abs for two seconds. Then slowly release down to the starting position. Repeat.
Side Crunch
Lay on your back with your knees bent, as if you were setting up for a traditional crunch. Put your feet on the ground, your left hand at the side of your head, and your right on the left side of your midsection. Keeping your knees together as one unit, let them both fall to the right. Make sure you keep your head and chest facing the ceiling. Crunch your chest toward the hip that is facing up. Even though your lower trunk is twisted to one side, crunch your upper torso straight up. When you have completed one set, change your body position to exactly opposite, and do an equal number of repetitions with your knees and lower torso turned to the other side.
Cross Crunch
Lie on your back, knees bent, so your left foot is resting flat on the floor. With your right knee bent, place your right foot across your left knee. Your neck and head should be relaxed with your left hand at the side of your head and your right hand on the left side of your abdominals. Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. "Unwind" as you slowly lower yourself back to the floor—touch your shoulders to the floor and repeat. After completing the set number of reps on the left side, switch to the right side and do the same.
]
HEHE! iiM A GiiRL BUT YOU COULD JUST TRii AND DO LiikE SiiT UPS OR WORK OUT BUT iiF iiT LOOKS LiiKE A SiiX PACK THEN JUST LEAVE iiT ALONE!LOL!HOPE ii HELPED! XoXoDiiNA!♥
]
More Questions: |