The Sixth Tense

Here's some new moves for getting that summer six pack. Perform these exercises twice a week to really

Medicine Ball Blast

1. Set an adjustable abs (or decline) bench at a 45 degree angle. Lie down on it with your head towards the floor and hook your feet under the pads. Pull your belly in towards your spine and hold a medicine ball at your chest as you slowly lower yourself.

2. As you come up, chest-press the ball so it leaves your hands. Catch it at the top of the movement then lower your body while bringing the ball back to your chest. Just what the doctor ordered. Perform 1 set of 12-15 reps.
Targets: Upper abs

Sicilian Crunch

1. Lie on the floor with a rolled-up towel under your lower back. Hook your feet under heavy dumb-bells and hold another across your chest.

2.Raise your upper body as high as possible by crunching your rib cage towards your pelvis.

3.At the top of the move straighten your arms to raise the dumb-bell. Take 4 seconds to lower your body back to the starting position. Do 3 sets of 10 reps.
Targets: Lower abs

Reverse Crunch with Medicine Ball

1.Lie on a slant board with your hips lower than your head and grab the bar behind your head for support. Bend your hips and knees and hold a small medicine ball between your knees.

2.Pull your hips up and in towards your rib cage. Curl them as high as you can without lifting your shoulders off the boards. Try to keep your hips and knees bent at
the same angles throughout the move. Do 2 sets of 12 reps.
Targets: Lower abs

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