It's been said often that probably the best way to get great abs is not to train them directly at all, but to concentrate instead on working the major muscle groups hard, with intensive multi-joint exercises. These not only work the abs through the stabilising and balancing functions they're required to perform, but also stimulate the whole metabolism and ensure the production of optimum levels of vital fat burning hormones.
We've also made the point that traditional sit-ups, crunches and leg-raises are not the best ab exercises to include in your workouts. But that's not to say that you should avoid ab specific training altogether. If you really want that elusive six pack you're going to need to include a wide variety of exercises in your routines to ensure the best possible tone in your ab muscles as well as getting to the low percentage of body fat needed.
So the ideal six pack abs workout will include a measure of specific abs work alongside the squats, deadlifts and dumbbell/kettlebell work which really get the body lean.
The specific exercises, however, need to be much more intensive than the sit-ups and crunches of old; once beyond a certain beginner level the body has adapted to these and they will produce very little further muscle growth.
One of the keys to long term progress is therefore to include a variety of intensive exercises which will not only work your abs from all angles but also avoid boredom and prevent the body getting used to particular movements.
Try some of these for a superb six pack abs workout. Two or three at most need be performed as part of any one workout. Just a warning - some of these are quite advanced and you may find them difficult or even impossible at first. But this is actually a good sign as it shows you're getting the muscles out of their comfort zone and really making them work! Just stick with what you can do and build up your strength gradually.
Bridging - lie on your back, knees bent with feet pulled up to your butt and palms flat on the floor by your shoulders. Flex your back and push with your arms to lift your hips as high as you can. Aim to straighten your arms if you can and hold the position for a minute or more. This is a tremendous whole body exercise which actually demands more flexibility than strength, but which will work the abs really hard.
Hanging leg raises - your gym should have a pull up bar or rings, or you can get inexpensive ones to install at home. Simply hang from the bar or rings and lift your bent knees as high as possible towards your chest. Try to curl your pelvis up when your legs are as high as you can get them. A few good quality reps will be plenty!
Squat thrusts - a real grueller this, which many people avoid for this reason, but a very effective muscle and fitness builder. Simply get into the regular push up position and then jump your feet forward so your knees touch your arms; jump your feet back to the start position and repeat. Aim for ten reps at first, but realise that it's far more beneficial to do 1 or 2, and do them right, than to cheat by shortening the movement.
Sitting Leg Lifts - sit on the floor, hands behind head, and lift your legs together a few inches off the floor. Now scissor your legs up and down, raising each one alternately, without your feet touching the floor. Do as many reps as you can before the burn becomes too much!
Sitting Leg Pull-Ins - sit on the floor, legs straight out in front, arms above your head with the fingers of each hand interlocked. Lift your legs a few inches and pull your knees towards your chest. Straighten your legs and repeat, keeping your feet off the ground.
Seated Bicycling - similar to the above but with hands behind your head, pulling in your legs alternately one at a time.
Any 2 or 3 of these exercises will really help give you a great six pack abs workout, and it's very easy to introduce your own variations.There are of course many other exercises which can form part of intense ab workouts, but the basic tests are these: if you're out of breath and feeling your abs burning and struggling after only a few reps then the exercise has sufficient intensity.
You can find out much more about six pack abs workouts when you pick up a free copy of Insider Secrets For A Lean Body. The secret is to train not harder but smarter and you can discover many more ways by getting this 65 page guide.
Steve Smith is a freelance writer and web publisher with a special interest in health and fitness.
[http://www.effectiveabworkouts.org]
Article Source: http://EzineArticles.com/?expert=Stephen_P_Smith
