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There are a few different exercises that are great if you are dreaming of gaining those six pack abs. The abdominal muscles contains a series of muscles wich are all working together at the same time.. They are called the upper, lower and oblique abdominals.
The key to fast progress in abdominal muscle gain is to variate the exercises you do. If you do only sit-ups for example, the muscles get used to that specific exercise and maximize their efficiency, which means you will have to work harder and harder for the same results. I will list a few exercises below that are great for abdominal muscle gain, especially in combination.
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Crunches are great for the mid-abdominal area. Lay on your back and and rasise your sholder blades off the floor, but don’t go all the way up. Make sure you perform the exercises slowly. Start off by doing 10-20 reps.
Sit-ups are like crunches but you raise your head and shoulders all the way up. Keep your arms on the sides of your head, but make sure you lift your body with the abdominal muscles, not your arms. 10-20 reps here as well.
Both sit-ups and crunches has their focus on the upper area of the abdominal and to maximize the results, variate them by doing crunches and sit-ups to the sides, touching your right knee with your left elbow and vice versa.
Another great exercise is plank. You start off on all four, move your feet back and lower your body so that it’s supported by the elbows. Make sure your body is completely straight, as a plank, and stay in that position for as long as possible. Start off with 10 reps and increase with time. This exercise trains the whole abdominal area.
Lower leg raises are another exercise that is excellent for nice abs, and has it’s focus on the lower parts of the abdominal muscles. Lay on your back and start raising your legs all the way up to the ceiling and then slowly lower them back towards the mat. Do at least 10-20 reps and for best results don’t touch the mat with your legs until your done.
If you do this series of exercises at least four to five times a week your muscle mass will increase fast. This, in combination with a proper diet and work out exercises that helps you to burn fat, for example, biking, running or aerobics, has the possibility to give you that six pack you’ve been longing for.