Abdominal Exercises Advanced Forming Sixpack

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

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

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

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

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

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

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

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!