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Feb 1, 2012

Exercises That Will Get You a Six Pack

In order to achieve a ripped six-pack physique, you will need to do more than just tailor your abs routine to meeting this goal. Diet and cardio are equally important as the abs exercises themselves. Swap junk foods for healthy ones and start a form of cardio like interval training, also called HIIT, which will help you remove the layer of fat on your stomach that would otherwise cover your six pack.

Stability Ball Sit-Up
Stability ball sit-ups' primary targets are the rectus and transverse abdominis along with the obliques. With feet flat on the ground, lay across the top of the ball and create a 90-degree angle at the knees. Tailbone, back and shoulders should be in contact with the ball. Raise your shoulders up, squeezing your abs as you go and then return to starting position. Add resistance with a weight plate or medicine ball behind the head if necessary.

Incline Leg-Hip Raise
Working the lower parts of the abdominis, incline leg-hip raises are a more advanced exercise. Lay on a decline bench, head at the top with your hands over you and holding the bench for support. Move your knees up toward your torso. Raise up far enough that your hips come off the bench and your knees almost meet your chin. Return to starting position and repeat. Add resistance with a dumbbell between the feet.

Bicycle Kick
The bicycle kick exercise works the upper and lower abs as well as the obliques. With your torso flat on the floor, raise your knees so that they create a 90-degree angle between your shins and thighs. Hands go behind your head for support. This is your starting position. Now, with knees going up and down, as if riding a bike, raise your shoulders and touch the elbow of your bent arm with the opposite knee and vice versa.

Side Crunch
An obliques-targeted workout, for the side crunch lay flat on one side. Stretch the floor-side arm out along the mat for support. The hand of your ceiling-side arm goes behind your head and the elbow points up. Use this hand to support your head as you move your upper torso upward. Simultaneously, move your outstretched legs up too. This creates a "V" shape with a crunch at the obliques. Repeat on the other side.

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