How To Get A Six-Pack In Six Steps
The good news? You already have a six-pack. The bad news? You’ve got to shift that layer of fat on top of it before it becomes visible.
If that seems like an insurmountable task, it’s not. Fitness expert Dave Kyle who teaches Les Mills, a high intensity class, can show you how to get a six-pack in six killer moves.
Diet also plays a role, so unfortunately you won’t be able to have both a kebab and a six-pack. He suggests a low carb, high protein diet to best support the exercises.
The workout program:
- Perform two sets of each exercise three times a week.
- These exercises are of sufficient difficulty that two sets will be a good start. Shoot for a rep range of 8-12.
- Once you can consistently get 15 reps with good form, and still make it through the workout, add another set.
- Rest between each: 60 seconds
Targets: Upper abdominals
Lying flat on the ground with knees bent and hands behind the head, push lower back into the ground and lift upper back off the ground and slightly forward.
How to do a crunch:
Exercise: Lie on your back, arms close to your sides, palms down, and just under your lower back and butt. Press the small of the back against the floor, and extend your legs outward, with your heels about 3 inches above the floor. Keeping lower back against the floor, lift your left knee toward your chest.
Your right leg should remain hovering above the floor. Hold, then straighten your left leg to the starting position and repeat with your right leg.
How to do a raised knee-in:
Exercise: sit on the floor, knees bent, feet flat. Hold your arms straight out in front of your chest, with your palms facing down. Lean back so that your torso is at a 45-degree angle to the floor. Twist to the right as far as you can, pause, then reverse your movement and twist all the way back to the left as far as you can.
How to do a Russian twist:
Exercise: Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.
How to do a mountain climber:
Exercise: Lie on your back with your legs extended and your hands placed across your chest. Pull your right knee in toward your chest while twisting the left shoulder toward your right knee. Return to the starting position and repeat with other knee and elbow.
How to do a bicycle kick:
Exercise Lie prone on the floor with feet together and forearms on ground. Draw abs in and tighten glutes. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return body to the ground, keeping chin tucked and black flat.
How to do a front plank:
Dave Kyle is a LES MILLS™ fitness expert, for more information please visit www.lesmills.com/uk, find them on Facebook, or follow @LesMillsUK