How to Get Six-Pack Abs in 6 Minutes on the Couch

Six-minute abs on the couch can help you get the body you want in easy-to-schedule bursts. With just your couch as your aid and a variety of new and different exercises, you can soon have six-pack abs in just minutes a day.

Difficulty: Easy

Instructions

1. Sit on the edge of your couch. Place your hands on either side of you for support and do 20 knee-ups. Lean back until your feet no longer touch the floor and pull both knees up together to your chest. Straighten your legs back to the starting position and repeat.

2. Lay on the floor on your back with your head toward the couch. Grab under the bottom of your couch for support. Do 20 leg lifts, raising your straight legs together until they make a 90-degree angle with your torso and back. Lift your legs 3 to 4 inches from the floor.

3. Keep the same position and bicycle your legs 20 times for each side. This imitates the same motion as riding a bicycle. Just make sure that you are making complete circles with both legs.

4. Move into 20 reverse crunches, still using the bottom of your couch for support. Keeping your knees together, crunch up to your chest in controlled movements both up and down.

5. Flip around. Lay with your feet and lower legs resting and your knees together on the couch seat. Keep the backs of your upper legs against the front of the couch. Do 20 crunches with your hands behind your head for support or stretched out in front.

6. Return to the position on the floor with your head toward the couch and brace yourself with the couch again. Do 20 hip thrusts with your legs together in a 90-degree angle with your torso. Push up with your hips toward the ceiling.

7. Turn back around so your feet and lower legs are resting back on the couch seat. Do 20 cross crunches, 10 on each side. Put your hands behind your neck for support and cross your elbow toward the opposite knee.

8. Stay in the same position to complete 20 reach and touches. Like a crunch, keep both of your hands side-by-side and reach over past your knees about 6 inches and touch the edge of the couch cushion. Return to the starting crunch position and repeat on the other side.

9. Sit on the couch and swing your legs over the back of the couch. Lay with your back on the seat. Do 20 cross leg reverse crunches, 10 on each side. Cross one leg over the other, ankle over the opposite knee and reverse crunch as explained in Step 4.

Tips & Warnings

• Rest after every third exercise.
• Make the routine harder by adding reps or doing each exercise to exhaustion.

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[iamageniuster]

on 10/19/2008 Great tips. 5 stars! Thanks for sharing.