Abdominal Exercises Advanced Forming Sixpack

There are various basic exercises that you can try to tighten the abdominal muscles and get a sixpack stomach.

Abdominal Exercises Advanced Forming Sixpack

But you should know that doing the same exercises with the same intensity also will not help the formation of a sixpack stomach because the body has adapted to the practice.

Well, so your body gets back a new challenge, following forming a sixpack stomach exercises advanced that you can try at the gym or at home.

Seated Barbell Twist | 3 Set 10-12 Repetisi


Abdominal Exercises Advanced Forming Sixpack

This exercise is useful to train the side abdominal muscles while helping to improve strength and balance midsection.

Stages of Implementation:
  • Sitting up straight on a bench
  • Place a barbell on your shoulders
  • Rotate the body to the right and to the left slowly
Hanging Pike | 2 Set 6-8 Repetisi

Abdominal Exercises Advanced Forming Sixpack

Train the lower abdominal muscle strength at the same time in a single bicep curl exercise.

Stages of Implementation:
  • Hanging both hands on the chin-up bar
  • Bend both knees parallel to the stomach
  • Lift both legs up to touch the crossbar
  • Hold for a while
  • Return to starting position
Cable Russian Twist | 3 Set 10-12 Repetisi
Abdominal Exercises Advanced Forming Sixpack

This exercise is useful to train the abdominal muscles at the same side of your arm muscles in one exercise movement.


Stages of Implementation:
  • Lie on your back on an exercise ball
  • Both knees bent
  • Grasp the handle on the cable pulley machine
  • Pull cables to the left with contracting the abdominal muscles
  • Return to start
  • Pull the cable to the right
  • Perform alternately
Barbell Rollout from Bench | 2 Set 8-10 Repetisi
Abdominal Exercises Advanced Forming Sixpack

In addition to the front of the stomach muscles is also an effective exercise to improve back muscle strength and body balance.

Stages of Implementation:
  • Both knee resting on a flat bench
  • Both hands holding dumbbells under the bench
  • Barbell push forward slowly
  • Pull the dumbbells back to the starting position
One Arm Fitball Slam | 3 Set 10-12 Repetisi

Abdominal Exercises Advanced Forming Sixpack

This exercise is useful to train the side abdominal muscles and improve coordination of the upper and middle body.

Stages of Implementation:
  • Handheld medicine ball in his right hand
  • Raise your right hand up
  • Pounded medicine ball over backwards to the floor
  • Perform alternately with the left hand
Press Sit-up | 3 Set 8-10 Repetisi

Abdominal Exercises Advanced Forming Sixpack

Effective for upper abdominal muscles as well as forming a strong shoulder muscles.

Stages of Implementation:
  • Lying supine on the incline bench
  • Second hand holding a barbell over your chest
  • Push up the barbell lifted sembil
  • Return to starting position
  • repeat
The above exercise will give your body a new surprise that the abdominal muscles will return to adapt and evolve to form a sixpack stomach of your dreams.

Good luck!

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  1. I finally got a six pack ab result that is simply hard to ignore. six pack exercises

    ReplyDelete

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