Fitness Model Kasbani Top 6 Moves To Get You Six Pack Abs
Written by: leon lie | Date: Jan 05, 2012
"My abs are real not Photoshopped.. You want it, you got to earn it!" - Kasbani
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The two thumb rule to getting chiseled abs.
Abs is made in the kitchen.
To pop those abs, you'll need to keep your body fat level of at least 10% and below. The only way to get rid of the layer of fat that is covering your abs is though a strict and consistent diet.
Intensity is key.
Don't count your repetition, make every repetition count! It does not matter how many sit-ups and leg raises you do as long as you do not feel the "burn". Squeeze at the end of the each repetition to effectively work your abs before lowering back to starting position.
The Workout.
Instructions: Perform 3 sets of 30 repetitions and rest no longer than 30-40 seconds in-between sets.
Twisting Cable Crunch
Target Muscle: Obliques
Execution: At kneeling position, grasp cable rope attachment with one hand. Place wrists against head. With your hips at stationary position, flex waist so elbows travel toward middle of thighs. Return and repeat.
Starting Position Ending Position
Note: Make sure that movement occurs in waist, not hips.
Cable Crunch
Target Muscle: Rectus Abdominis
Execution: At kneeling position, grasp cable rope attachment with both hands. Place wrists against head. With your hips at stationary position, flex waist so elbows travel toward middle of thighs. Return and repeat.
Starting Position Ending Position
Note: Make sure that movement occurs in waist, not hips.
Crunches
Target Muscle: Rectus Abdominis
Execution: Lie supine on a mat with your knees elevated perpendicular to the ground. Keep your lower back on ground contact and raise torso up to 45 degree. Return and repeat.
Starting Position Ending Position
Note: Make sure that you do not lift your lower back off ground.
Incline Leg Raise
Target Muscle: Rectus Abdominis
Execution: Lie supine on an incline bench with your torso elevated. Raise both legs by flexing hips with your knees fully extended towards your shoulders. Return and repeat.
Starting Position Ending position
Note: Make sure that your knees are fully flexed to prevent throwing weight of lower legs over head.
Seated Leg Tucks
Target Muscle: Rectus Abdominis
Execution: Sit on one end of a bench and grasp the edges of the bench for support. Keep your knees bent and tug your knees up towards your chest. This works both upper and lower abdominal muscles. Return and repeat.
Starting Position Ending position
Note: Keep your trension throughout and don't forget to squeeze your abs and feel the "burn".
Inward Crunches
Target Muscle: Rectus Abdominis
Execution: Place both palms on your inner tights. Keep your lower back on ground contact and raise torso up to 45 degree. Return and repeat.
Starting Position Ending position
Note: Make sure that you do not lift your lower back off ground.
Courtesy of "The Gym At Orchard" http://www.thegymatorchard.com/
Kasbani Facebook Fan Page: http://www.facebook.com/que.andrea.kasbani.official