2010 Road Map To 6 Pack Abs Workout Challenge – Week 2 Exercises
This is the second article installment of a 12 part series on how to get 6 pack abs in 12 weeks. In week 2 of this series we are going to present to you another five abdominal exercises for you to focus on during this week. As in week 1, these abdominal exercises will take about 10 to 15 minutes to complete and intermediates should focus on performing these exercises 3 to 4 times a week while more advanced participants can aim to perform these exercises up to 6 times a week. Go through the 5 exercises and once complete, repeat the circuit again. Remember to try and take as few breaks as possible.
Before we jump right into the exercises themselves, another aspect you are going to want to focus on this week is your diet. More specifically you are going to want to try and drink 80 to 100 ounces (2.5 to 3 liters) of water per day. Another aspect of you diet that you are going to want to focus on is limiting your fats. Limit your intake of sweets, sugar, chocolate, cream, high fat milk, fatty meats etc. Remember that you don`t need to do cardio to get six pack abs. You just need to do effective strength training and follow a good diet. Remember that carbs are very important for you are they are your best source for energy and it is better to consume more carbohydrates than fats as 1 gram of carbohydrates has 4 calories meanwhile 1 gram of fat has 9 calories.
Enough of the diet for right now and let get right into it and present the ab exercises for this week.
12 Weeks To Six Pack Abs Workout Series – Week 2 Exercises
Exercise 1: Iso Reverse Crunch
Sets & Reps: 2 Sets & 12 -15 Reps Per Set
Description: Lie down on your back, put your palms down facing the floor and lift your legs up and pin your heals to your butt. Begin by using your abs to lift your butt and lower back off the ground. Hold at the top and slowly go back down to the starting position. Concentrate on keeping tension in your abs the whole time and not use momentum when doing each rep. Repeat the exercise until the set is complete.
Exercise 2: Medicine Ball Balance Crunch
Sets & Reps: 2 Sets & 25 – 30 Reps Per Set
Description: Lay down on the ground with your back firmly on the floor. Lift your legs up with your thighs perpendicular to the floor and your shines parallel to the floor. Place the medicine ball on your shines and crunch up. The farther behind your head your arms are, the harder the exercise so adjust your arms to your level of fitness. When you crunch up, hold it at the top for a moment and then return to the starting position ensuring that your head stays just above the ground in order to keep tension on your abs. Repeat the exercise until the set is complete. If you drop the medicine ball, repeat the entire set over again.
Exercise 3: 1 Down 2 Up
Sets & Reps: 2 Sets & 15 Reps Per Set
Description: Lay down on the ground with your back firmly on the floor. Put your palms down facing the floor. Take you left leg and raise if over the ground parallel to the ground and keep it there. Raise your right leg up perpendicular to the ground. Now raise your left leg up perpendicular to the ground. Now that both legs are perpendicular to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly move down to the starting position. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting position. Now keep your left leg up straight in the air and lower your right leg down so it is just parallel above the floor. Hold it for a moment and raise it up perpendicular to the floor and parallel to your left leg. Now that both legs are perpendicular to the ground, use your abs to lift your butt and lower back off the ground. Hold at the top and slowly move down to the starting position. Again, use your abs to lift your butt and lower back off the ground, hold and slowly go back down to the starting position. This is one repetition. Now repeat the exercise until the set is complete.
Exercise 4: Commando Crunch
Sets & Reps: 2 Sets & 12 Reps For Each Leg
Description: Put yourself in a push up position and use a chair or bench to raise you feet up so you are in a decline position. Now take your left knee and cross to your right hand and at the same time crunch up. Move your left knee back to the starting position and do the same now with your right knee. Now repeat the exercise until the set is complete.
Exercise 5: Standing Tubing Over Twist
Sets & Reps: 2 Sets & 15 Reps On Each Side
Description: Take some tubing and wrap it around a post. With your arms stretched out, hold the handle with both hands so the tubing is perpendicular to your arms and hands. Flex your abs and twist 90 degrees away from the tubing, hold for a moment, then slowly come back to the starting position. Now repeat the exercise until the set is complete.
Remember to try and not use momentum when performing these exercises and to try and do them with as few breaks as possible. These workouts are effectively called circuit training workouts and are a great way to get a ripped, lean, toned, athletic body because they burn a lot of fat, build muscular endurance and develop and build muscle strength. For maximum results, you want to ensure you are constantly switching up your circuit training as you body adapts very quickly to any type of workout so you want to continually keep your body in shock and add a lot of variety to every workout.
By: Frank Marconi
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For a video demonstration on the exercises presented above, please follow the link: Get Ripped Abs Workout For the most effective workout training plan, packed with over 60 different fast and efficient workouts, please follow the link: Ultimate Workout Program
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