If an exercise routine targets the correct muscles in your stomach area, you're sure that you're getting the best exercise for it. Below you can find 5 of the most effective six pack core workouts. Doing the bicycle, long arm, reversed, and vertical leg type of crunches, and the plank can help you get the body you've always dreamed of. For best results, perform them in 12 to 16 repetitions, 3 sets each (excluding the plank).
First of the bunch is the bicycle. It focuses on your whole rectus abdominis. And it also targets the obliques. While on the floor, place both hands behind the head. Make sure too that your back's entirety is flat against the ground. Extend your knees upward, and bend them at a 45-degree angle. Move as though you're pedaling or bicycling - the left knee touching the right elbow, and the right knee touching the left elbow.
The long arm crunch makes your usual floor crunch tougher. It focuses on your rectus abdominis' upper part, although the entire length is worked out too. To do this, while lying, extend both arms out above the head, with your upper arms touching your ears. Then get your upper back off the ground. Make sure your arms are straight each time.
On the other hand, the reverse crunch zooms in on the lower part of your rectus abdominis. Put your palms down on the ground for support while lying. Take both legs upwards, bending the knee at a 90-degree angle. You can have your feet crossed or simply together. Tighten the belly area, then take your hips off the floor. Maintain that your legs aren't swinging during the routine.
Another effective routine targeting the rectus abdominis and the obliques is the vertical leg crunch. While lying, lift your legs up, your feet towards the ceiling, and cross the knees. Your hands can either go behind your head or on the floor for support. Lift your upper back and get back to the starting position. Maintain that your feet are directed upwards.
There may not be a lot of movements done when performing the plank. But it's great for working out the abdominal and back muscles. Using your forearms to prop up your upper body, get on the floor facing it. Your position should be that of a straight line, inclined from the head to your feet. Hold the position, while tightening the belly area, for 20 seconds to a full minute. Do 3-5 reps to be effective.
It's best to pair these 5 six pack abdominal workouts with other cardiovascular workouts. That's because they can help in melting off those layers of fat, which keep your abdominal muscles from being evident.
As children, there was nothing more fun than playing with that favorite ball. Unfortunately, we eventually grow out of it and it finds its place in ball heaven to never be played with again. However, the end of childhood doesn't mean that a good old inflatable ball can't have a permanent place in our lives. In fact, there are inflatable balls that are made for adults to have fun with. And that would be the exercise ball.
The exercise ball is a great way for the individual to receive a workout of their core muscles, which are the muscles that keep us balanced. How this is achieved on the exercise ball is that certain exercises are conducted that require both the body and the ball to be balanced. The goal is to keep the ball from rolling out from underneath you and in the process you are receiving an excellent core workout.
There are a vast number of exercises that can be done, but there are 10 exercises that can be a lot of fun and those exercises are:
1. Squats: Hold the ball between your lower back and the wall. Slowly bend at your knees and hips in order to achieve a sitting position. Make sure the ball stays between you and the wall. Return to the standing position and repeat this between 8 and 15 times to strengthen the legs and hips.
2. Birddogs: You want to get on all fours like a dog with the exercise ball under your stomach. You are now going to extend an arm and a leg that are opposite from each other off of the floor at the same time and keep the ball balanced beneath you. Repeat this o 8 times for each side to strengthen arms and legs
3. Subpine Bridges: Have your hands on your hips while sitting on the ball and start walking. The ball should roll out until it gets to your head and your shoulders, then walk back to go back to the sitting position. Repeat this 8 to 15 times to strengthen the thighs and buttocks.
4. Pushups: Put the exercise ball underneath your stomach and have your palms flat on the floor. Walk out with your hands until the ball is somewhere between your hips and your ankles. Now bend your elbows to do pushups. Repeat this 8 to 10 times to work the upper arms
5. Abdominal tucks: Being in the same position as with pushups except with the ball under the knees, tuck the knees to make the ball roll toward the ankles and then return to the beginning position. Repeat 8 to 15 times.
6. Hamstring curls: This one requires you to lie on your back. With your palms flat on the floor, the ball should be under your hills. From here you will slightly bend your knees while lifting our hips to bring the ball toward your buttocks. Repeat 8 times.
7. Crunches: Crunches benefit the abdomen and the mid-back should be against the ball with feet shoulder-width apart flat on the floor. Your hands should also be behind your head and repeat 8 to 10 times.
8. Walk-outs: Walk back and forth with the ball under your belly, walking out with your hands until the ball reaches your ankles. Repeat 6 to 8 times for abs and upper arms.
9. Balance: Sit on the ball with hands on hips and spine straight and lift one foot at a time. Repeat with each leg 8 times to balance your core.
10. T, Y, I: This exercise has you placing the ball between the hips and thighs while keeping the knees bent and the toes down and moving the arms into a T position, a Y position, and then an I. Repeat this 4 times to strengthen abdominals and shoulders.
These fun exercises are a great way for you to get in shape.
Thinking about a Nautilus Treadclimber? This cool-looking machine (also called the Bowflex Treadclimber) first appeared in the infomercial world several years ago. Nautilus owns the Bowflex name and soon changed the name from the Nautilus Tread climber to the Bowflex Tread climber.
The machine caught people's attention for two reasons. It looked so cool and it burned calories at twice the rate of a normal treadmill. So people wanting to lose weight very fast bought these machines in droves.
There were mainly 4 models on the market - the TC1000, TC3000, TC5000 and the TC6000. Nautilus didn't really add any updates to these machines for years. However this year, they've come out with 3 completely new, sleek, streamlined models and discontinued the older, clunkier-looking machines.
The new models are the TC5, TC10 and the TC20. Here's a brief review of each:
The Bowflex TC5 Treadclimber is the most affordable model, coming in around $999. This is the lowest price ever on a Treadclimber machine so it's bound to be extremely popular. It is non-motorized and has a fairly bare-bones console. However all the main benefits are there like high-calorie burning, low-impact exercise and a compact design (more compact than a treadmill.)
The Bowflex TC10 is the most affordable motorized-version of this machine and comes with a better console, rear step-up platform, goal-coaching feature and a longer warranty.
The Bowflex TC20 is the luxury model with extra-long treadbelts, built-in workout programs, integrated heart rate monitor, 2-user tracking and a backlit console.
Which machine for you really depends on your budget and personal situation needs. For example the TC20 may be best for multiple-user families since it has the tracking features for multiple users. The TC5 might be the best option for someone on a budget since it comes in under $1000.
Another benefit to the new Nautilus Treadclimbers is that even if you don't want to necessarily "lose weight", they can still help you tone up your body and lose inches where you really don't need them (i.e. love handles or jiggly thighs) and put curves where they should be.
Plus, if space in your workout area is limited these machines are more compact than a standard treadmill. And they come with wheels on the bottom making it easy to move them out of the way when you're done.
Are there any drawbacks?
Well, you should know that you can't necessarily run on these machines. The top speed is 4.5 MPH and the treadbelts (except on the TC20) are on the shorter side. These machines were really made for incline walking more than anything else.
Also, you should know that if you buy a used Treadclimber, the warranty does not cover a second owner. So if you get it home and it breaks the next day, you could be out hundreds of dollars to fix it. It's best to buy new and get the protection of warranty coverage.
The Nautilus Treadclimber is one of the fastest-calorie-burning machines on the market. There are several models to suit different budgets and the low-impact exercise can also make it easier for people with knee and hip problems.
While these machines are not necessarily for running, the new models are sleek and built to give you super-fast results.