10 minute six pack workout

The  quest for six pack abs does not begin and end with ab workouts, but they are very important.

The aim of this workout is to train all the muscles of the core to produce a a pefect chiselled six-pack.

Perform this workout between 2-4 times per week ,with no rest in between moves, it should take you just 10 minutes to complete.

THE WORKOUT

This workout is for both men and women ,repeat each workout 3 times

The long-arm crunch

12 reps
http://www.youtube.com/watch?v=T-z5JXFif4A&feature=related
How its done 

•  Lie on your back with your knees bent and your arms straightened behind you.
• Then, keeping your arms straight above your head, perform a traditional crunch.
• The movement should be slow and controlled.

Why you should do it By extending your arms you add a longer ‘lever’ to the exercise, placing a greater strain on the upper region of the rectus abdominis.

The reverse crunch

12 reps
http://www.youtube.com/watch?v=AIupf5NKtt4&feature=related
How its done

•  Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they’re bent to 90 degrees, with feet together or crossed.
• Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor.
•  This ensures your abs are continually activated.
• The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it’s tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.

Why you should do it Although it’s important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis and that most abdominal specific exercises train the entire muscle, the reverse crunch will emphasise the lower part of the stomach muscle.

Janda sit-up

12 reps

How to do it Lie on your back with your knees bent and hands placed behind your head. Then try ‘digging’ your heels into the floor, contracting your hamstrings, whilst performing an ordinary crunch.

Why you should do it The theory is that by contracting your hamstrings, you disengage your hip flexors, which in turn makes the muscles of the stomach work that much harder during the exercise.

The Jacknife

12 reps

How its done 

•  Place a mat on the floor, lie down on your back and extend your arms above your head.
•  Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes, then return to your starting position.

Why you should do it After specifically targeting (and pre-exhausting) the upper and lower regions of the rectus abdominis muscle, the jackknife exercise is a great way to comprehensively train the stomach muscles in their entirety in one exercise.

 The extended plank

45 second
http://www.youtube.com/watch?v=E4T_rTIUnt0
How its done 

•  Get into a press-up position, placing your hands around 10 inches in front of your shoulders, with the toes of your shoes placed against the floor.
•  Hold this position with your back straight and try to continue to breathe as normal.

Why you should do it Very similar to the traditional plank, this specifically trains the transverse abdominis muscle – the deepest layer of abdominal muscle which wraps around the whole midsection. By extending your hands past the shoulders you force the muscles involved in the plank to work over a larger (and more difficult) range of movement

BY KAPA187