Weak Fitness

The following six pack workouts are a result of the American Council on Exercise’s study to determine the most effective abdominal exercises. But first, you must understand that stomach exercises won’t reduce the fat over your abs to create the much vaunted fast six pack (well, they will help burn fat to some degree).

Six pack workouts are just part of the full equation for achieving a six pack stomach. Ideally, you should seek to strengthen the muscles of your entire body to raise your metabolism, which is key to fat burning. But, the explanation for that is best reserved for another time.

Here are 3 six pack workouts that will speed up the process of achieving six pack abs:

The Bicycle Exercise

This exercise targets your abdominals and obliques (muscles on your waist).

1. Lie down on your back and clasp your fingers behind your head.

2. Pull your knees up towards your chest, and try to lift your shoulder blades off the ground, and be sure to avoid pulling on your neck.

3. Straighten your left leg out to a 45-degree angle and turn your upper body to the right, while bringing your left elbow to your right knee.

4. Perform the reverse and switch your sides, bringing your right elbow up to your left knee.

5. Continue by alternating sides by performing a kind of ‘bicycle-pedaling’ motion for 12-16 reps.

The Captain’s Chair

This also targets the abdominals as well as the obliques. This requires a special chair found in most gyms and fitness clubs.

1. Rest your forearms on the arm-padding, and grip the handles to stabilize your position.

2. Press your back up against the back-padding and raise your knees up to your chest.

3. Avoid arching your back, and keep breathing smoothly.

4. Next, slowly lower your legs back down and then repeat for 12-16 reps.

The Exercise Ball Crunch

This exercise requires a large inflatable ball found in most gyms and fitness clubs. It focuses right on the abs.

1. Lie down on the ball with your face up, and your lower back resting on the ball.

2. Cross the arms over your chest or gently place them behind the head.

3. Squeeze your abs to lift the torso off the ball by pulling your ribcage down to your hips.

4. While curling up, keep the ball in one place and stable (it shouldn’t roll anywhere).

5. Then lower your back down to the ball, stretching your stomach/abs, and repeat for 12-16 reps.