Concentrate on Lower Ab exercises if you’re ready to build your set of classic 6 Pack Abs. Put up your fists and prepare for a battle. The concept is to develop the perfect program that can help you get to your very own dream body. Don’t let your mind hold you back from the body you want. Obtain that breathtaking body shape that will make heads turn. You might think you’re crazy when first starting out with the program, but you’ll thank yourself later.
The Diet Plan
The most important aspect of attaining 6 Pack Abs is in the diet. Abs are a result of the kitchen. What you eat or drink makes all the difference in burning fat and shaping muscles. Diet is a primary factor to ensure you maintain the right intake of nutrients. All the while losing the extra fats and water for perfect 6 Pack Abs.
You must take note that you have to get rid of that excess fat for the 6 Pack to have the desired definition. It is also essential that you don’t do a sudden decrease in energy giving foods intake. This is a mistake many people make. Thinking that dieting and losing fat will help create that perfect ab package. In fact, that is one of the things that will make your plan fail.
Naturally, carbohydrates are a source of power in a diet. So if you stop taking them the end result will be getting skinny. Not building the required strong, lean muscle mass. The workout plan is to get a set of attractive 6 Pack Abs which should encourage good fat burning. Maintain a regular intake of carbohydrates until the 6 Pack Abs are evident. Then you can do a fluid cut to get rid of the excess water for the desired result.
It is also advisable to increase proteins, amino acids, and vegetable intake. Maintaining this diet ensures the right amount of calories in the body so there is more to shed. Making sure you don’t get skinny in the process. Fat doesn’t come off your Abs only because you’re exercising your stomach. You also need to get rid of unnecessary water weight.
Lower Ab Exercises
You need to maintain a strict routine of constant exercise and workouts to get the perfect 6 Pack Abs. However, an overload of workout all at once won’t help to cut the extra fats.
Start small on the exercises and build on it. Eventually, start severe workouts with short breaks in between. Getting 6 Pack Abs comes with getting lean by a consistent workout routine.
For training come up with exercises for the muscle building program that will enable you to gain the Abs. Do four sets of each of the tasks, twelve rounds minimum for each.
If you’re not struggling with the reps, you can add more weight, over time, for the outcome to be worth it. The procedure is more efficient when it’s high-intensity interval training.
Make sure you’re not training too much without any results. Instead, do small perfect reps of each workout. For the impressive 6 Pack Abs maintaining a consistent workout plan is the way to go.
Focus on Lower Abs
This entire program focuses mostly on the 6 Packs Abs, but legs should also be worked out. Include a day on your workout plan by doing cardio on each muscle which helps to up the fat burning volume. Training your legs is vital for the body fitness and brings balance in your workout.
Reaching the perfect body is more about your mindset and willpower. To get to where you want to be that it is about the diet plan and your workout.
An ideal workout plan and maintaining a healthy diet also go a long way in helping meet your goals too. Don’t give up even if it does not turn out as you expect it. Get back on track every time, and you can never go wrong.
This program not only works for those who want to get a shirtless beach body. If you’re looking to lose weight this could also work for you.
Lower Ab Exercises Workout Plan
Perform each exercise for 30 seconds with 10 seconds of rest between moves. Complete the entire circuit 1 to 3 times.
1. Heel Tap
- Lie faceup, hands under your butt
- Knees bent, feet lifted into tabletop position.
- Slowly lower your flexed feet forward until your heels barely touch the ground.
- Squeeze your abdominals to help raise your feet back up to table top.
2. Mountain Climber
- Start from a high plank position.
- Your body straight and hips level.
- Lift right foot and draw right knee to the chest between your hands.
- As you return right leg to plank, lift left foot and draw left knee to the chest between your hands.
- Continue to alternate as quickly as possible.
- Keep your core tight and without hiking your hips.
- Lie faceup, hands behind your head.
- Lift head and shoulders off the floor.
- Using your abdominals, lift legs slightly off the ground.
- Scissor kick, alternating one up and one down.
- Focus on not straining your neck or jutting your chin forward.
4. Slider Pike
You’ll need sliders or towels to pull off this move.
- Start in high plank position with both feet on sliders.
- Squeeze low abs and pull feet toward your hands.
- Lift your hips toward the ceiling into a pike position.
- Slowly push feet out to lower into starting position.
- To make it easier: Perform sliding mountain climbers, moving one leg forward at a time.
5. Straight Leg Raise
- From a faceup position on the floor, place hands under your low back and brace your core.
- Lift straight legs slowly off the ground
- Bring them to 90-degrees.
- Then slowly lower them back to the ground.
- *If you have any pain in your lower back, do not do this move.
Pull-Up Bar Variation
If you’re prone to low back pain or have access to a pull-up bar, try this variation instead.
- Holding a pull-up bar, brace your core and lift your legs off the ground to hip height.
- Beginners can bend their knees, or you can keep your legs straight (hinging only at the hip) for more of a challenge.
- Slowly lower the legs to start position.
6. Cross Body Climber
- From a high plank position with your body straight, hips level, and core braced.
- Lift right leg and draw right knee toward left elbow.
- As you return right leg to plank, lift left leg and draw left knee toward right elbow.
- Continue to alternate.
7. Slider Knee Tuck
You’ll need sliders or towels for this move.
- From a high plank position with both feet on sliders.
- Brace core and pull both feet in toward your chest.
- Focus on not letting your shoulders hunch and not allowing your upper body to lean forward too much.
- Push feet back to return to high plank starting position.
Stability Ball Variation
If you have a stability ball handy, try this variation instead:
- Start in plank position with feet on a stability ball.
- Keeping core engaged, draw both knees in toward your chest
- Then slowly extend legs back out to starting position.
8. Rolling Plank
- Start in low plank position on forearms.
- Hold for 10 seconds, then roll on to your right elbow, stacking the feet.
- Hold side plank for 10 seconds, engaging your obliques.
- Roll back through center and over to the left elbow, stacking the feet. Hold 10 seconds.
- Continue to alternate, keeping core engaged and not letting your hips drop.
9. Roll Up
- Lie faceup, with legs extended, knees together, feet flexed, arms overhead.
- Take a big inhale.
- As you exhale, lift arms up and forward, and use your abs to slowly roll up to a sitting position.
- Squeezing abs again, slowly lower down to starting position.
10. Jack Knife
- Lie faceup, legs extended, feet together, arms extended overhead.
- Inhale, and as you exhale, squeeze abs
- Raise right arm and left leg, touching hand to foot.
- Inhale and slowly lower to starting position.
- Repeat for 15 seconds, then switch sides for 15 seconds.
|Would You Like To Know More:|
How To Use The Ab Wheel