Ok, I have trying literally forever how to not just get a six pack, but to get them babies to pop 300-style because I have always had strong core muscles and the 6 pack but the muscles themselves were small...But I have finally found the keys to it all...
Key #1 - Hanging and Seated Leg Raises
Hanging----
http://ultimatefitness.files.wordpre...leg_raises.JPG
Seated---
http://z.about.com/d/sportsmedicine/...tinschair1.JPG
For hanging leg raises,
Hang from a wide grip pull up bar and
with your legs straight, Lift past the 90 degree angle you body will make if you were sitting on the ground with you sitting straight up (This is called "going past parallel"). The trick is not to swing when doing it. Come back down nice and slowly
with control so you dont end up moving your body. After you do 5 lifts, do a pullup. Then do this for 3 sets of at a maximum of 15 reps.
For seated leg raises,
Same thing except no pullups and swing your legs as high as you can, then come back down slowly. You can swing them higher bc your body is stabilized by your shoulders. Do this for 3 sets @ 15 reps max.
Key #2- Do
weighted ab exercises,
For example, do a seated leg raise but place a 5 lb weight in between your feet. Then, increase the weight. For anything weighted, use a weight heavy enough for you to be able to do 3 sets @
6-8 reps, no more. If you do less reps, it should be with an increased weight.
Other weighted exercises: Cable rotations, weighted decline (place a 10-45lb plate on your chest, do a situp, go down 3/4's of the way and situp), weighted crunch bar.
This will transform you!!!
From Pre...
to Me...
