Challenging washboard stomach does not start and end at abdominal workouts. Your aim must be to comprehensively train all the core muscles by alternating lower and upper abdominals to get a perfectly chiseled 6 pack.
Perform this 2 to 4 times a week, either as standalone or bolted on to the end of regular routine. Without any rest between moves, it only takes 10 minutes to complete. Follow a fine diet and few fat burner supplements.
1. The long-arm crunch 12 reps
Lie on your back with knees bent and arms straightened behind. Keeping your arms straight over your head, and do traditional crunch in slow and controlled way. Extending arms can add longer bar on rectus abdominis, placing greater strain on upper part of rectus abdominis.
2. The reverse crunch 12 reps
Lie on back with your hands behind the head and bring knees towards chest till they are bent at 90 degree, with feet crossed or together. Contract the abs to curl the hips off the ground. With your legs towards the roof, lower your legs back to original position without feet touching the floor. This ensures continuously active abs. Keep it with slow and controlled pace, without swinging your legs and overusing hips flexors. Focus on downward phase it is tempting to legs drop, however the secret is to maintain abdominal tensions through the exercise or join program truth about abs.
Though it is important that your rectus abdominis is truly one long muscle which travels from lower chest to the pelvis and highly abdominal specific workout train entire muscle, reverse crunch emphasize on lower areas of stomach muscles.
3. Janda sit-up 12 reps
Lie down on back with knees bent and your hands placed behind the head. Dig your heels in the floor, contract your hamstrings and perform ordinary crunch.
By contracting hamstrings, you actually disengage hip flexors that make stomach muscles work harder.
4. The Jacknife 12 reps
On a mat, lie down on your back on the floor with arms extending above your head. At the same time lift your legs and arms towards ceiling, till you finger touch your toes and get back to starting point. After pre-exhausting and specifically targeting lower and upper parts of rectus abdominis, jackknife is the great exercise to comprehensively train stomach muscles.
5. The extended plank 12 reps
In press up position, place your hands 10 inches in front of shoulders, with toes against ground. Hold with back straight and continue breathe normally.