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admin | Office Exercises | 18.02.2014
The advantage of calisthenics is that it trains not only your abdominals efficiently but also helps to burn belly fat. The first exercise trains the entire abdomen, lower back, glutes and other smaller muscles which that control your stability. Knee tucking is another powerful workout which is especially useful to train hips and oblique.
I also do pure plank hold for 30-45 minutes, and I sometimes use my son to increase the tension.
Simple crunches and side crunches are one of the most common abdominal exercises to train and tone the abs muscles. Leg raise is the best to train lower abs, which is used a lot when you do calisthenics workouts. I do these bodyweight exercises to train my abs muscles after general calisthenics training or after doing cardio kickboxing.
L-siting is one of my favorites, although I cannot do it for 20 seconds as it is suggested yet. I think the following ones are the best street workout abs routines and the presentations are great as well. The ripped abs workout is the most effective ab workout for those who want ripped abdominals in the shortest amount of time. This level is designed for those who are somewhat experienced in ab exercises or went through the beginner stage of the 6 Pack Ab Series already. The interval style cardio will provide you with the most fat burning effects and boost your metabolism for hours later so you continue to burn calories even out of the gym!
This ab workout routine involves a 7-day exercise week to keep your body transforming quickly and effectively. Each day will have at least 20 minutes of ab specific training with some days including additional cardio.
This ab program may be a little rigorous or too easy for you depending on your current fitness level. Interval cardio training: This style of cardiovascular activity involves continuous moderate exercise followed by intermittent short burst of high intensity cardio exercise.


Examples of interval training methods include: running, biking, elliptical machines, swimming, rowing, or any type of cardio machine.
Circuit Ab Training: This type of training involves continuous activity from one type of exercise to the next typically done with varying body parts.
Weight Training Abs: This will be the heavy lifting portion of the program designed to increase the size of your abdominals which is necessary for increasing tone. Engage: As a quick side note, it should be mentioned that you MUST engage your abdominals during these exercises. Cardio: Perform 15-20 minutes interval training (2 minutes low-moderate intensity and 1 minute high intensity.
In this post, I have collected the most powerful ones that allow working out your entire core.
Doing plank is my favorite abs workout and the mentioned alternatives maximize the effect of this abdominal training method. Since I have done it a lot, I keep it for 45 minutes, but sometimes I “use” my 2-year-old son to make this abdominal workout harder. It is the best to start with as it is not so hard, though I can do only 8-10 correctly yet. When I started to do calisthenics I was able to do it for 5 seconds, now I can do it for 10-12 seconds. My stomach is flatter than before, and I can do far more sit-ups, leg raises, crunches, etc.
This is only one of three stages in the 6 Pack Ab Series which has a beginner, intermediate, and advanced stage with this workout being the intermediate stage. This effective ab workout routine involves: weight training abs exercises (lower reps), circuit training abs exercises (Higher reps), and interval style cardio training. The idea is to build muscle with the weight training portion of the program and then focus on cutting with the circuit training ab days. This everyday training style will have you integrate the 3 types of ab training mentioned above on separate days.
You can use any form of cardio as long as you can operate at a sub maximal effort with burst of high intensity every few minutes.


In this program it will be applied to only the core but split up between abdominals, obliques, and lower back. You should take no more than 10-15 seconds of rest between exercises and progress to taking no rest breaks eventually. What makes this ab workout stand out from the rest is the combination of circuit, weighted, and cardio forms of exercise for maximum fat burning and muscle building potential.
Although this program calls for workouts every day, the results are incredible and will work for you. As you move through the 6 Pack Abs Series you will notice your core getting stronger and leaner everyday. Interval training has been shown to be just as effective as long duration cardio if not better.
You will need a gym to perform the weight training ab exercises and an inflatable stability ball and BOSU ball to perform the circuit training ab exercises. Start at 15 or even 10 reps each exercise if needed until your endurance and strength improves.
It takes much dedication, time, and effort to create abdominals as those seen in bodybuilding mags. This intermediate stage serves to be a link from beginner to expert and has many advancements in exercise difficulty and structure from the beginner level. This will ensure you will recover optimally while also becoming stronger in both endurance and strength. It is hard since you have to use your whole bodyweight, you need to control your body and the movement. With patience through this program however, you will notice a big change in your abdominal appearance.



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