Let iBodz show you some of the most effective abdominal exercises to help you get flatter abdominals and reveal your six pack.
Abdominal exercises
Warm Up (3)
Exercise (7)
More infoAbdominal crunch - 2 sets of 15-18 reps
Primary target:
Stomach (Abdominals)
Equipment required:
More infoReverse crunch - 2 sets of 15-18 reps
Primary target:
Stomach (Abdominals)
Equipment required:
Cool Down (5)
More infoCat stretch - abdominals - 30 seconds
Primary target:
Stomach (Abdominals)
Equipment required:
More infoStanding quad stretch - 30 seconds each side
Primary target:
Legs (Quadriceps)
Equipment required:
More infoStanding hamstring and lower back stretch - 30 seconds
Primary target:
Legs (Hamstrings)
Equipment required:
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Comments
Information
- Goals:Healthy living, Improving fitness, Muscle building, Toning and firming, Weight loss
- Primary Target(s):Stomach (Abdominals), Shoulders (Deltoids)
- Secondary Target(s):Legs (Abductors, Adductors, Calves, Hamstrings, Quadriceps), Arms (Biceps), Back (Erector Spinae, Rhomboids, Trapezius), Bum (Gluteals), Stomach (Obliques)
- Required equipment:
- Program duration:20-30 mins
- Rest between exercises:90 seconds
- Rest between sets:90 seconds
Help
I´ve had an anckle surgery , got seven screws. Lost my cafts strenght on the left side and of course got some weight. Leaved the crutches a couple of weeks ago, but i still cant jump or run. What can i do to keep in shape?
Upper body cardio
Hi Rgirao
Until a medical professional says its ok for you to exercise your legs again I would try to stick with upper body exercises, if you have access to a gym then a hand cycle would be a good solution, if you've not seen one before, it is like a bike but rather than cycling with your legs you hold on to the peddles (at shoulder height) and cycle with your hands and arms. Or maybe some (on the spot) boxing training but whatever you do I would strongly recommend you seek professional advice in person so you don't cause any further damage to your ankles.
Good luck - Oliver.
Six pack
Hi Bansider
Id recommend doing this program 3 times a week and you should see some results within 2-3 weeks, although to have a flat stomach it will depend on how much fat you have on your belly, without knowing this it's hard for me to say.
Watch your food intake as well and with a combination of the two you will see some results.
Take a look at our weight loss tips and follow these, this will help you reduce the fat on your belly and reveal the six pack underneath it.
Good luck.
Oliver
six pack
how long would i need to be doing this program to see results ??