Ultimate Six Pack Abs Workout Routine : Crunches - Female bodybuilders

Saturday, July 10, 2021

Ultimate Six Pack Abs Workout Routine : Crunches

Ultimate Six Pack Abs Workout Routine : Crunches
Crunches:

1. Lie flat on your back and place your calves on a flat bench seat. Your hamstrings should be perpendicular to the floor.

2. Place your hands behind your head with fingers interlaced together.

3. Perform the following movements simultaneously: a. Pull your hips from the floor using your lower abdominal muscles. b. Raise your shoulders and back from the floor usingyour upper abdominal muscles c. Force your shoulders in moving them toward your hips d. exhale hard

4. Hold the contracted position for a slow count of 1-3seconds.

5. Keep repeating this movement for stated reps.

Leg raises:

1. Lie flat on your back on the floor or exercise mat.


2. Place both your hands just past or underneath your bum.

3. Keeping your legs together bend your knees very slightly keeping your feet off the floor.

4. Use your abdominal muscles to slowly raise your feet upward in an arc until they are above your hips.

5. Slowly turn them to the starting position just above the floor.

6. Repeat these movements until you have completed the required number of repetitions.

7. If you find this to hard just bring your knees up to your chest and then put feet back to original position, instead of raising the whole leg to a vertical position.

Repeat this six pack abs workout for specified number of reps.
 


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