Six Pack Secrets: Advanced Abs Routines for Advanced Results

If you want to get an amazing ripped mid-section then doing lots of sit ups and crunches just isn’t going to cut it. Simply put, these movements are too easy and won’t provide the kind of challenge you need in order to see real development in your abs. As such then, if you want to build up strength in your core and want to get abs that pop, you need to go advanced.

 

Watch the Video Below for a Six Pack Ab Routine:

 

 

Read on and you’ll find below a whole selection of ab routines that are much more intense and much more effective as a result.

 

Hanging Leg Raises – Hang from a pull up bar, then slowly bring your legs up 90 degrees in front of you holding briefly at the top of the movement and contracting the abs for maximum results. To target your obliques, try twisting your body each time as you bring your legs up. You can also vary the movement by bringing just your knees up (a move known as a ‘frog kick’) or by bringing each leg up on its own (scissor kicks). If you want to make a whole routine out of this exercise, do as many hanging leg raises as you can, then move on to frog kicks as a form of ‘drop set’.

 

Oblique Crunches – Lean over a bench or even the arm of a chair so that you are bending sideways. Now do repetitions by bringing your upper body up straight . Make sure to get a good stretch on as you repeat repetitions and you should really feel it in your obliques at the side of your abs (which provide a lot of detail for the mid section).

 

The Rocky – Bodybuilding.com calls this one the Rocky, though actually it should be called ‘DragonFly Flag’. This is an exercise used by Rocky in Rocky 4 which is where that name comes from. In fact though, it was invented by Bruce Lee who was ahead of his time when it came to bodyweight training.

 

For this one you will need some kind of bench or something to grab hold of above your head. Now you’re going to hold onto that in order to brace your body, and you’re going to lift your entire body from the shoulders down straight up with your legs. Essentially then this is a lying-down leg raise, except you are going to be lifting your entire lower body. You can also vary the movement slightly by keeping your legs pointing at the ceiling and then rolling the rest of your body to point them higher and higher, then lowering them.

 

Rope Pull Crunches: An exercise that lets you add resistance to your abs routine is rope pull crunches. Here you’re just going to hold the rope in your hands, and then you’re going to pull it down towards your knees/the floor and repeat. Try to get a real squeeze in your abs as you perform each repetition and be careful not to involve your back too much. You can bring the rope down diagonally if you want to engage the obliques again.

 

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