When most trainees attempt to achieve six pack abs, they usually begin performing traditional ab exercises like crunches, leg raises, etc. While this makes perfect sense intuitively, these exercises do not give you the most bang for your buck. The problem is that these exercises attempt to isolate your abs at the exclusion of other muscle groups. This “isolation” does little to burn actual calories and thus does little to contribute to actual body fat reduction.
Instead, I prefer to perform exercises that train the abs while simultaneously working the rest of the body. In addition to carving out six pack abs, these particular exercises greatly increase your metabolic rate. Elevating your metabolic rate leads to greater fat loss, which is of the utmost importance when you want visible six pack abs.
Here the little-known exercises:
- Med Ball Slams
- Renegade Rows
- Tuck Jumps
Med Ball Slams- While holding a medicine ball, stand with your feet slightly wider than shoulder width. Quickly bring medicine ball behind your head and forcefully throw ball to the ground as hard as possible. The motion should be somewhat like swinging an ax. Bend to catch the ball on the bounce and repeat. Note: I prefer to use a durable, non-bouncing medicine ball for this particular exercise.
Renegade Rows- Start in a push up position with your hands on two dumbbells or two kettlebells. Brace your body with your abs so that your hips do not sag. Next, slightly shift your weight to your left arm and row the right dumbbell/kettlebell towards your right hip. Repeat on other side.
Tuck Jumps- Stand with your feet slightly closer than shoulder width. Quickly bend your knees and lower your body down about 8 inches. Jump into the air explosively and bring your knees up to your chest in a tucked position. Maintain good posture in your upper body. Keep your chest and head up. Land with a full foot contact and repeat quickly.
For more info on John's program: Click to get the Secrets to 6 pack Abs!!
Related: See http://www.HowCanIget6pack.com
