My 6 pack AB exercises for You :) (6 of them)

One of my 6 pack ab workouts for You

(Do all 6 for 30 seconds each. Do them immediately after each other. No resting. Once you have done all 6 exercises you can rest 30-60 sec, and repeat the whole group 4 more times.)

1. Floor Pikes- inverted:
Targets: Upper abs
Hands and toes on floor, facing the ground, while you body is in a upside down V shape. Bring your body parallel with the ground (use your abs to move through it).
Then Repeat.


2. Plank Pike-up or Ball Tuck
Targets: Abs and lower back
Lie with you thighs on top of ball, palms on floor aligned under shoulders, with your
abs engaged and head in line with spine.
Slowly roll ball toward body as you lift your legs up, forming an inverted V.
Hold for 1 count, then slowly roll back to start.
Do 10 to 12 reps.

3. Straight Leg Pendulum
Targets: Side abs
Lie with your back on the ground and lift your legs straight out, keeping your hands straight out away from your body with palms down. Bring your legs across your body, out in front of you, and keep them extended. Move them from the left to the right, SLOWLY, engaging your abs.

4. Medicine Ball Reach
Targets: Upper abs
Lie on your back with legs brought in towards u, in a V, with feet on the ground. Hold the ball while lying down, and reach up towards the ceiling with the ball in your hands, extended out away from you.

5. Knee Ups
Targets: Lower abs
Using a bench, grab on to the sides of it while sitting on it, with the edge of your behind at the edge of the chair/bench. You will need to be able to put your weight on this bench and lean into it, as you extend your legs straight out in front of you and bend your legs and bring them in towards your body. Once you have brought them all the way in, extend them back out to return to a straight-legged position and bring them in again.

6. Side to Side Heel Touch
Targets: Side abs
Lie on your back, Knees bent. Crunch your abs and bring your body up a bit. With your arms straight and parallel to your body, bring your left hand to touch your heel then you right hand to touch your right heel. The whole while, you maintain the lifted position, not resting to touch the ground.

Total time: 12 min + 3 minutes rest (for beginning) or 5 sets: 15 min + 4 min rest.