Six Pack Exercises For Advanced Trainees
So let's say you've been working on your abs for a while now and you've had some interesting results. However, you want to take it to the next level. Sit ups, crunches, bicycles and flutter kicks are too easy for you now and you'd much like it if you had an arsenal of more challenging, more advanced exercises to take your physique to the next level. So what advanced six pack exercises can you do to work on the abdominal area in new and more testing ways?
1. Windscreen wipers – This is a leg raise turned all the way up to 1000! If you happen to have cumbersome legs like mine then it's all but impossible. This is a great exercise for the slimmer guy who is not carrying too much lower-body bulk. Bigger guys can do this too but there are more efficient exercises that can accomplish the same thing. Windmills work very well to build your obliques and your abs. Also, to turn up the exercise, you can perform hanging windshield wipers from a pull up bar to work on your forearms, biceps, triceps and shoulders as well.
2. Hanging flutter kicks – If you have ever watched the insane video of the 'bartendaz', a new york inner city calisthenics workout group, you'll know the hanging flutter kick. If the regular flutter kicks are way too easy, then why not try this? You can also strap some ankle weights just to inject a few more molecules of evil into the entire exercise. One of the reasons it is so effective is because your legs will go through a greater range of motion since you are hanging freely in the air. Also, your arms and your upper body will get a great workout from having to hold you up and keep your body stable during the flutter kick movement.
3. Turkish get up – This exercise can be performed with a dumbbell or better yet, a kettlebell. The Turkish get up is a popular core condition and shoulder exercise. It is rather difficult to get the right technique but the video demonstrates how it is performed. Remember to have lots of space around you and also to use a moderate weight to begin with in order to prevent any injury.
4. Hanging leg raises – There sure is a lot of hanging is not there? Hanging leg raises are some of the most brutal abdominal exercises around. They are especially tough on your lower abdomen and your hip flexors and they do an excellent job of adding definition and generally just making you very sore! If your legs are cumbersome and heavy then you will unduly struggle to complete the exercise properly but stick with it and you will reap the rewards.
5. Windmills – Windmills are an advanced variation of the windscreen wipers. A windmill requires you to perform the circular action through a greater range of motion, further stretching the abdominals. It is a supreme exercise that can not be taken lightly. Always be careful with the circular motion so as not to cause injury to your hip joints.
Six Pack Exercises For Advanced Trainees by Rex F Wheeler
