Michelle Beaumont: Hi! I'm Michelle Beaumont with michellefitness.com and body mind fitness solutions. I'm here to show you how to get a six pack abs with your workout in the gym environment. We're going to use a decline bench with the steel plate to begin. So, you're going to sit down on the bench, bring your legs up and the decline can be adjusted according your levels, so make sure that you do make those adjustments especially, if you're a beginner, you might want to keep it very low. Now, we're going to begin by lowering down with control, arms up over head, and then lifting up reaching through. Try not to carry the arms as we were deeply the abdominals.
Stretching and contracting, and lifting. You really need that stretch in order to get that deeper contraction. Now, in order to advance this and hit the oblique area, we can also add in a twist. Make sure your chest is up, shoulders back and back center, and down. And then you're going to go the other direction. And that completes decline sit ups on the bench.
I'm going to demonstrate what's called the Roman chair. You want to take your forearms and place them down and make sure you're pointing your shoulders down and away from your neck. You also want to hang, if you have the strength; this is not a beginner workout. You're going to began by taking your knees, lifting from your lower abdominals, this is level one. If you want to advance your level, you'll take your leg straight out and pause at the top.
To target the external and internal obliques, you want to take your knees to the right and to the left and just do as many repetitions according to your level. Beginners will do less and more advanced will do more. Next I'm going to demonstrate on the decline bench, how to target those transverse muscles, which are very stubborn in the lower part of your abdominals. We're going to began by lying back on a decline bench. Gently, you can bring your knees up, lifting the knees and lowering them with control. To advance this movement you can take your leg straight and pike up and down and that's it.
Next I'm going to demonstrate an abdominal crunch on the weighted abdominal crunch machine. You want to make sure that you adjust your weight according to your level. We're going to began by bringing your arms back. The biggest mistake that people make is they use the arms and lead with them to fulfill the crunch; you don't want to do that. You want to start form the naval area and draw the upper and lower body in together. So, you'll simply pull in from the naval, the arms and the legs will naturally follow and you're going to repeat as many repetitions according to your level, you know you might start with eight and build up to 15 or 20. You can also vary the speeds, some like to go slower and others faster. Varying your abs is the best way to get six pack abs.
Here we are at the last machines, so that we can target those six pack abs. We're going be using cables. Cables are great because they force you to stretch and contract, in order to get better results. It's other way to vary those abdominals. But really what we're going to do today is we're going to be targeting the whole core that's the center of your body, it includes your rectus abdominus, your weak muscles and those transverse muscles. Now we're going to began with the pulley, you're going to start nice and low on this exercise.
The first level of this exercise is going to involve what's called a desk. And we're going to place our knee on it, it forces you to have a little imbalance, so that you have to stabilize through your core. I'm going to extend this leg out and I'm going to begin by keeping the knee bent. The cable is going to be rotating to the sides and allow my body to turn slightly and from there, just like pulling a lawn mower, I'm going to turn and lift it's called a cable one arm rotational row. And you can put your hand on your hip or you can hold your hand up here, it's up to you, but you want to try to rotate into it again like you're starting a lawn mower, feeling that deep contraction.
The next movement that you're going to do is the same movement, but we're going to advance it to evolve. This would be a more intermediate level. So, you'll take a ball, same thing you're just going to sit right on top of the ball, allowing your knee to bend here, hand on your hip and rotating. Stretching that cable right across the center of your body, inhaling and exhaling, don't forget to breathe, very important that you keep breathing for endurance.
Finally, if you want to do this in a most advanced way, we're going do it standing. So, you'll bend into it, lift and twist, bend, lift, and twist. Next we'll adjust the cables, so they're on the upright position. This next movement is called cable chopping. I'm going to bring both hands and I'm going to close my fingers out the cable and draw down through my left oblique and squeeze down, rotating my knee slightly inward to send my lunge on the ball, and lift and stretch to contract down.
I really want to tighten on the oblique area, so that I get a full crunch. I'm also going to progress it to a more advanced level by changing from the ball to a disc. So with the disc, I'm going to place my knee down on it, grabbing the cable, keeping my leg straight, I'm going to twist into it. Coming from an upper to a lower point, really squeezing down again into that oblique area and you want to make sure you do both sides. It's up to you however many reputations to use and you also want to adjust your weight according to your level.
This next exercise is called cable lifting. I'm going to be taking the cable at a lower point, adjusting my weight to according my level, placing both hands on the cable my palms are facing down. I'm going to place my left knee on this disc this will help to create a little instability, so that I really have to use my core. My right leg is extended out to the side, my hands grab up cable, so that I stretch the oblique muscles side ways, and then I'm going to lift up and stretch to the top, so lifting motion so it's in and lift.
Inhaling and exhaling, inhale and lift. Now, if I want to advance this movement, I'm going to take this just standing position. So, I'll be removing my disc and coming from here and I'm going to bend into it, draw it to my chest and thrust the weight out down and back, and then up. And you do want to follow the movement with your eyes and your body, up and out and make sure that you do, do both sides.
This next movement that I'm about to demonstrate, addresses the internal and external obliques and the entire core area. We're going to be working with the spinae erecting muscles as well as the rectus abdominus and the transverse muscles. I'm going to place both hands around the cable, bending my knees, locking my core in tight, and I'm going to be rotating to the left squeezing, coming back to the center of my body inhaling, rotating and I want to make sure that I do, do both sides.
If you've any back issues, you may want to consult your physician, before you attempt this. And that's it. That completes your six pack ab routine. Hopefully, you enjoyed the workout and you're going to see serious results in no time at all.
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