Abdominal exercises

Let iBodz show you some of the most effective abdominal exercises to help you get flatter abdominals and reveal your six pack.

Warm Up (3)

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

Exercise (7)

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Plank - 60 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Sit up - 3 sets of 12-15 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Star jumps - 30 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

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Abdominal crunch - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Reverse crunch - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Star jumps - 30 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

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Double crunch - 2 sets of 15-18 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (5)

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Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

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Standing hamstring and lower back stretch - 30 seconds

Primary target:

Legs (Hamstrings)

Equipment required:

Comments

six pack

results in about 3 to 4 weeks if you stay on your programs you will have what u r looking for in no time.

Help

I´ve had an anckle surgery , got seven screws. Lost my cafts strenght on the left side and of course got some weight. Leaved the crutches a couple of weeks ago, but i still cant jump or run. What can i do to keep in shape?

Upper body cardio

Hi Rgirao

Until a medical professional says its ok for you to exercise your legs again I would try to stick with upper body exercises, if you have access to a gym then a hand cycle would be a good solution, if you've not seen one before, it is like a bike but rather than cycling with your legs you hold on to the peddles (at shoulder height) and cycle with your hands and arms. Or maybe some (on the spot) boxing training but whatever you do I would strongly recommend you seek professional advice in person so you don't cause any further damage to your ankles.

Good luck - Oliver.

Six pack

Hi Bansider

Id recommend doing this program 3 times a week and you should see some results within 2-3 weeks, although to have a flat stomach it will depend on how much fat you have on your belly, without knowing this it's hard for me to say.

Watch your food intake as well and with a combination of the two you will see some results.

Take a look at our weight loss tips and follow these, this will help you reduce the fat on your belly and reveal the six pack underneath it.

Good luck.
Oliver

weight loss tips

hi oliver i am liking this work out program i keep to it everyday. but the only thing i am not doing is the eating part lol i dont like veg pastas sume but not all. could you help me out with this one. as i have about 6 month to get in shape

six pack

how long would i need to be doing this program to see results ??