How to get a 6 pack.

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By biohazardpwns
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get a 6 pack.

Want to get six pack abs? Its hard work but worth it.

Difficulty: Challenging

Instructions

Things You'll Need:

Towel
Mat to avoid rug burn
Water

Step 1

In & Outs:
Sitting down with arms by your sides on the ground for balance, bring your legs towards your chest, folded in a 90 degree angle. Then extend so they are straight as possible and horizontal to the ground. Repeat, doing about 1 per second. Do 25 times.
Step 2

Bicycles:
Sitting on the ground slightly leaning back, using your arms for balance, lift your legs and rotate as you would ridding a bicycle. For every full rotation of each leg, count as 1. Do 25, then another 25 in reverse direction.
Step 3

Crunchy Frog:
Sitting on your butt, lift your legs about one foot above the ground. Spread your arms horizontal to your chest. Pull your knees towards your chest and fold your arms around your knees. Pull your arms back to horizontal positions and move your legs back to a 90 degree angle, one foot above the ground. Repeat 25 times.
Step 4

Cross Leg/Wide Leg sit-ups:
Still sitting down, either spread your legs wide as wide as possible(easier), or cross your legs. Then do 25 sit ups with your legs in one of these positions. Also put your arm straight in the air, touching the sky, and touch your toe on the opposite foot. Ex. Right arm in the air, touch your left toe, or as close to is it as possible. Repeat, alternating arms. Do 25.
Step 5

Fifer Scissors: Tips: straighten your legs as much as possible during the exercise.

Go into a standard crunch or sit up position. Back and head on the ground, arms to the sides. Lift one of your legs up, keeping it straight as possible. Bring it up as far as possible, and let it down. Repeat with your other leg. For every leg movement, count as 1. Do 25.
Step 6

Hip rock and Raise:
Get into a standard sit up position, but put the bottom of your feet together and lower knees as low as possible. Lift your legs towards your chest, keeping your feet together as much as possible. Once your legs are at a 90 degree angle with your body, push your toes towards the sky. Repeat 25 times.
Step 7

Pulse ups:
On your back, bring your legs straight into the air, making a 90 degree angle. Bring your legs inwards a little, and raise your heals to the sky. Your butt should come off the ground slightly. Again do 25.
Step 8

Leg Climbs:
On your back, bring one of your legs straight in the air making a 90 degree angle. Or other leg should be straight on the ground, or to make it harder, bend your leg, and bring your foot towards your butt. The closer your foot is to your butt, the harder it is. Now sit up, grab your lower leg, and climb it until you touch your toes, or as close to your toes as possible. Repeat 12 times, then switch leg positions and do another 12.
Step 9

Manson Twist:
Sitting up, legs bent and heals on the ground, bring your hands together and interlock your fingers in front of your chest. Now raise your legs above the ground about one foot. Now swing your arms from side to side, touching the ground every time. Do 40 of these.
Step 10

Finally stretch your muscles, jog in place, and cool down. Good job, your done. Repeat these every other day for best results.