Here’s how to Notch Up a Killer Six Pack Incorporating Basic Moves

There are not many people who wouldn’t be happy with a stomach boasting well-defined abs. Even though you can’t focus completely on a single targeted area of the body, there are exercises that can certainly give it a little kick along.

If you would prefer a Michelle Bridge’s wash board tummy over a Clive Palmer bulge, this tried and tested routine could work well for you.

The focus on this exercise plan is to help build a strong core to grow that ab-fab six pack! The good news – you don’t have to be a gym junkie to give this plan a cold, hard crack.

1. Get your technique right

Tackle your exercise regime with a slow and steady pace. Work firstly on simple exercises that focus on posture and positioning. Work-outs using Pilates and yoga core-strengthening methods are great. These workouts help build up the core while integrating moves for stability and balance.

 2. Add a cardio session

Fit in a cardio session first up each morning. Morning cardio gives your body the little boost it needs to burn off any fat stores and is an excellent way to start the day. This encourages the development of defined abs through a low body fat percentage.

Take the dog for a walk, enjoy a brisk walk along the beach, or go for a bike ride. Keep it up and you’ll be well on your way to churning out hot abs in no time.

3. Mix it up

Don’t let your body (and your mind) become bored of the same thing. When you have dug into your regime start to incorporate a variety of core exercises and cardio.

If you are getting short on ideas simply change it up by increasing the number of reps and the intensity levels of your workouts. Start cycling uphill, change the walk into a walk/jog, or add some ankle weights to your cardio sessions.

4. Work your angles

As much as our Bondi Beach Tea Co. team love their songs, our abs need to be worked out in more than just one direction. It is important to incorporate exercises that test the strength of the entire core. Without getting yourself into a knot, crank out some moves that will have you twisting, rotating, and turning your body to workout and tone the entire mid-section.

So now you have the low-down, but what’s next?

Follow these basic core exercises to get your trim and terrific six pack underway

A new approach to twist and turn – it’s the plank and yearn!

Stop grimacing. Of course, the plank was going to be part of our routine, but this is not just your standard plank. We have discovered that twisting your body while in the plank position will work the core to the extreme and target the dreaded mid-section love handles.

Here is how to get cracking:

1. Start in the normal plank position and hold a 1kg to 3kg weight in each of your hands (suggest starting with the lesser weight for beginners).
2. With the weights in your hands, reach towards the sky with a straight arm, one at a time.
3. Return to the original position and repeat on the other arm.
4. Repeat the steps for as many reps as you desire.

Quadruped

Sounding like something out of a prehistoric documentary show, the quadruped gets you squeezing the goodness out of your core.

1. Begin on your hands and knees in crawling position ensuring your knees are directly under your hips and hands are under your shoulders.
2. Engage your abs and keep your back flat.
3. Reach forward and out with your right hand whilst extending your left leg away from you backwards.
4. Squeeze your core as you move your arms and legs forward and back.
5. Repeat the movement on the other side. Keep going until you meet your desired amount of reps.

Cycling crunch

This one is much similar to a standard crunch or sit up.

1. Lay flat on your back. Concentrate on using your muscles to pull yourself up, not your back.
2. Slowly bring your elbow up to meet your opposite knee then back down to the floor.
3. Repeat the process on the opposite side for as many reps as you desire.

Weighted wood chop

If you don’t have a medicine ball for this exercise, just use an alternative weight up to 2kg or 3kg instead.

1. Stand tall with your feet placed a little wider apart than your hips. Hold the medicine ball (or weight) in both hands at the front of you.
2. Twist yourself to the left.
3. While twisting over, bring the weight over to your left shoulder and pull it down to your right side to create a chopping motion.
4. Repeat for as many reps as you desire.

Jack knife crunches

This is similar to a V-shaped sit up.

1. Laying flat on the floor start with your arms stretched straight behind your head.
2. Bring your arms up above your head and your legs in a straight reach to the sky to form a V-shape.
3. Lower arms and legs back to the floor and repeat the process.
4. Make sure your shoulders leave the ground each time and engage your core. Breathe out as your raise your arms and legs. Repeat for as many times as you like.

Remember that, like any good routine, consistency is key to success. Do these exercises after your gym workout for maximum impact, or give them a crack after your cardio session every morning - even if it is only for five minutes. Keep track of your reps so you know where to pick up from next time.

You cannot spot target fat in any area of your body and these exercises are not intended to create an immediate, miracle six pack. Regular exercise and healthy eating is required for any weight loss or body toning regime.

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