Exercises of the Week: 6 Pack Abs, 10 Min, No Back Pain

There is so much involved in getting a 6 pack.  As honest trainer will tell you that it is more about diet than it is about exercise, with the exception of those who have it in their genes.  You know the 24 year old guy, who drinks 4 nights a week, and only eats crap.  So you first have to throw him aside if you really want to give it the true girl or boy scout try.

When setting your sights on a flat, tight, firm, shapely torso you need to accept that you will need to cut the white carbs out (the white useless foods like white potato, white rice, white sugar, white milk, white pasta, white bread).  There are more diet changes most people need to make, but this is the best start.  Then you need to exercise.  Of course you can not spot reduce, but if you do bicep curls your biceps will get stronger and most likely even gain definition and some size.  If you do ABS, the same will happen.  The fat may stay if you eat like crap, but there will be hard abs underneath it all.   My concern with people who follow these 6-Pack Ab routines is that they do not consider that stronger firm abs are impacted by lower back tightness and weakness.  So I have compiled my favorite ab/core exercises that can be done anywhere.  No equipment is needed.  I have also formated the routine in a way that the various sections of the core (see the illustration) take turns being the primary muscle targeted.  But most importantly, I have included lower back stabilization exercises, strengthening and some dynamic flexibility.

Set aside  10-12 minutes every other day and let me know if you have seen any changes in 4 weeks.   I'm guessing you will be happy with the results.

The exercises I have featured have great pictures I found on the web with instructions on how to do them.  But the routine is listed below.  The routine is marked by time.  So each movement is done for a specifc amount of time as oppose to reps.  Time intervals allow you to commit to a higher quality of movement.

  • Mountain Climbers - 30 seconds
  • Cobra Stretch -15 seconds (lift and lower in and out of this stretch)
  • Lateral/ Side Crunches - 30 seconds each side
  • Mountain Climber - 30 seconds
  • Single Split Leg Crunch - 30 seconds
  • Supermans - 30 seconds
  • Alligator Crunches in Plank - 30 seconds
  • Cobra Stretch- 15 seconds
  • Alligator Crunches in Plank - 30 seconds
  • Rocky Sit Ups - 30 seconds (lock feet under a heavy object)
  • Pilates - 100 Series for Abs  (it takes the amount of time you need to breath through it)
  • Alligator Crunches in Plank - 30 seconds
  • Rocky Sit Ups - 30 seconds (lock feet under a heavy object)
  • Side Plank with Rotation - 30 seconds each side
  • Single Split Leg Crunch - 30 seconds
  • Bicycle Crunches - 30 seconds
  • Supermans - 30 seconds
  • Side Plank with Rotation - 30 seconds each side
  • Pelvic Bridges - 30 seconds
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