GETTING A 6 PACK BODYBUILDING

I have researched and developed this sit up routine in trials with athletes, bodybuilders and normal people. The routine can be varied as you become stronger by adding more reps and advance to the more technical exercises over time. In case you are unsure a rep is an individual sit up and a set is a group of reps. one set of 10 reps: means 10 sit-ups.

This can be done by halving the reps for every exercise depending on what level you feel you are at. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Bend your knee comfortably and keep them bent throughout the entire set. Curl your head, shoulders, upper back and lower back slowly in succession off the floor until your torso is perpendicular to the floor.

Hold the upright position for a second and reverse the movement slowly until reaching the starting point. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Bend your knee comfortably and keep them bent throughout the entire set. Curl your head, shoulders, upper back and lower back slowly in succession off the floor and twist your torso to the left touching your left knee with right elbow. Hold the upright position for a second and reverse the movement slowly until reaching the starting point. Hold the upright position for a second and reverse the movement slowly until reaching the starting point. Continue reps right and left until the end of the set.

• Raise your shoulders and back from the floor using your upper abdominal muscles
• Force your shoulders in moving them toward your hips
• exhale hard 4.

Keep repeating this movement for stated reps. Lie flat on your back on the floor or exercise mat. Keeping your legs together bend your knees very slightly keeping your feet off the floor. Slowly turn them to the starting position just above the floor. If you find this to hard just bring your knees up to your chest and then put feet back to original position, instead of raising the whole leg to a vertical position. When you reach a point where you cannot bend further, inhale, hold your breath and raise yourself back to the erect starting position exhaling when you reach the vertical position.

Lie on your back on the floor and hook one foot under a heavy piece of furniture. Bend your knee comfortably and keep your leg bent throughout the entire set. Curl your head, shoulders, upper back and lower back slowly in succession off the floor until your torso is perpendicular to the floor, at the same time bring your knee up to your chest. Hold the upright position for a second and reverse the movement slowly until reaching the starting point.

 Repeat for specified number of reps. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Bend your knee comfortably and keep them bent throughout the entire set. Curl your head, and shoulder blades slightly off the floor keeping your stomach tight. Staying at the same height off the floor bend to the left slightly and hold for a second. Now staying bent left slightly lift your torso a few centimeters hold for a second keeping your abs tight. Now move your body back to the straight position staying at this higher level and keeping stomach tight, hold for a second. Now bend your body to the right slightly staying at the higher level and keeping abs tight, hold for a second.

Staying bent to the right lower back to the original position just above the floor, keeping abs tight and hold for a second. Now straighten up to the original position on the lower level hold for a second and keep abs tight. Repeat this rotation for half of the reps in the direction described. For the second half of the reps rotate in the opposite direction as described above. Begin laid on your back, place your hands under your bum and raise your legs to a vertical position so your toes are pointing to the sky. Repeat this movement for the sated amount of reps. Start at what ever level you think you can manage and work your way up by increasing reps by 5 every week or advancing onto the next routine when you feel comfortable.

Females can do the same routines just half all the reps Beginners Routine: Normal sit ups: 4 sets of 10-15 reps Twisted sit ups: 2 sets of 10 reps Side bends: 3 sets of 20 reps Crunches: 2 sets of 5-7 reps Carry out once a day, if to hard start with 2 of the exercises and develop it to the full routine.

Intermediate Routine: Normal sit ups: 1 set of 30-40 reps Crunches: 4 sets of 20-30 reps Twisted sit ups: 2 sets of 20-30 reps Led raises: 3 sets of 20 reps Carry out once a day Advanced Routine: Normal sit ups: 1 set of 50+ reps Crunches: 2 sets of 40+ reps Sit up with leg raise: 4 sets 15+ reps Advanced rotation crunch: 3 sets of 12+ reps Lower stomach vertical leg raises: 2 sets 15+ Carry out once a day Below are some helpful tips to try and help you maximize your routine and get the best six pack possible: 1. The goal is to keep rest to 30 - 40 seconds in between sets.