Get Six pack Abs

The more variety of Ab exercises you know, the more skillful you are to develop your six pack.

Building Abs is a difficult and thought provoking task. Although Abs are the most obvious body area at seaside, they are the most tedious to develop.

Well developed and tough Abs is the essential requirement of a perfect figure. Moreover, they are also the mainstay of the force, which is fundamental for maximum output in daily physical requirements. And I do mean complete physical requirements.

Appropriately developed Abs makes you more effective in games. They also make your work easy at workplace and doing things at home. Most of all they make ones romantic romps more enjoyable and thrilling. Not bad for a little determined effort every week.

I suggest working on your Abs on alternate days after a weight workout. The only requirement is to select two or three different exercises and do four or five sets repeating them 10-12 times.

Just bear in mind that your endeavors to develop a handsome six pack will be difficult to get if there is an obvious amount of fat around your waist. You are required to reduce your body fat to about 10% or less before your abdominal muscles become visible. So be sure to take the right amount and type of food and do a lot of cardio exercises. I frequently recommend that thirty minutes on a treadmill is an ideal exercise for abs.

Considering this article, I am supposing that you are taking the right type of nutrition and exercising regularly to stay thin and you want to increase your exercise in an endeavor to develop superb Abs.

Mentioned below are my top ten abdominal exercises. A few of them will appear foolish. Others may be somewhat common but with a little alterations to make them more fruitful. The idea is to let you work on your abs through various means, so that you can make them show.
If you are prepared to take your abdominal training to next standard, let's move on.

Use a Ball Ball � Wall Chops and Seated Chops

Hold Tornado Ball with a little "choke up" on the rope. For wall chops, rest against a strong wall and bend your knees into a partial squat. Then turn around from side to side hitting the Tornado ball firmly on the wall. Do this forcefully for about 30 seconds. Seated chops are to be done with the same vigor. Just sit down on the floor and move the ball above your head. It is next to impossible to replicate these two movements in the gym. To begin with, work one 30-second set for each exercise.

Swiss Ball Weighted Crunches

I like weighted crunches despite unlimited opportunities provided by a Swiss ball. Select an appropriate weight to perform 3 sets repeated 8�10 times. Stabilize your feet with a weight which should at minimum be double the amount of weight used for the exercise. Then sit a little front of the center over the ball. This allows complete range of motion. Now move your back around the ball in a rearward direction.

Surrender Sit-Ups

A "Hands up surrendering position" gives them this name. In a similar fashion as surrendering to someone your arms will be above your head. Just as done in a traditional sit-up place your feet flat on the ground and move slowly backwards till your feet just begin to rise from the floor. As soon as your feet start lifting up, move back to the sitting position. Compress with your glutes muscles all the way through the motion.

Power Wheel Crunches

This is different to the customary " Ab wheel" as a power wheel is attached to your feet. The hands are kept stationary and legs are to be moved instead. Either the knees can be bending and folded on the chest or a "pike" can be done with straight legs. With every contraction be sure to exhale which ever the method followed.

Swiss Ball Reverse Crunches

After placing your body over a ball in such away that your scapula rests over the ball, hold a stationary handle above your head and fold your knees towards your chest. I keep my eyes as a reference point. As in all other abdominal exercises it is important that you exhale during each maneuver. Don't just be satisfied with the number of repetitions, you should feel the effect in each muscle every time. Greater numbers of repetitions are not a good assessment of your abdominal workout.

Janda Sit-Ups

These are excellent when you get used to them. Keeping your arms over your chest in a crossed position, attain the commonly used sit up position. With your calves stabilized by somebody else by holding the posterior part gradually, sit up keeping your glutes contracted. If you find difficulty in sitting up in the beginning, do the exercise by sitting up and slowly assuming the flat position.

Full Contact Twists

Though they are like Tornado ball chops they can be done in the gym and don't require any special equipment. You need a 45 lb Olympic bar. To hold the bar in place put one end in a corner. Now attaining a position by keeping your feet on ground shoulder width apart, bending your knees a little and keeping your arms straight over your head, grasp the other end of the bar in your hands. Now move the bar over your head in a semicircular fashion. It is important that the rotation occurs at the waist and the movement is felt through the whole core. Work 1�3 sets repeating 15�20 times.

Medicine Ball Throws on Swiss Ball

Attain the same position on the Swiss ball as was required for doing weighted crunches. Secure your feet under two dumbbells as a protective measure. You would require a partner's help with an 8-10 lb medicine ball. Sit on the Swiss ball in an upright position. Let your partner throw the ball towards you in a controlled manner so that you can catch it while lying on the Swiss ball. Then assume a sitting posture and toss the ball back to your partner. Repeat it 12-15 times in sets of 3.

Cable Side Crunches

Start by placing the cable at the highest spot. Hold the handle with one hand and place the other over the one holding the handle. Your hand should rest on your temple. Crunch between your lower chest and waist only while holding your arms motionless. The movement will be little and localized. Do 3 sets of 12-15 reps on each side with a challenging weight.

Hanging Leg Raises

Hanging leg raise can be done by two methods. The hip muscles come into action when you assume a fully contracted posture from a fully stretched position. The hip flexor group can be done away with if you flex your legs to 90 degrees and then start the motion. I recommend performing the exercise using each method by mixing them up.