Best Workout for a Six-Pack

Video Transcript

"Hi, my name is Michael Quebec and todays' subject is how to achieve a six pack. There is a variety of exercises that you can do to increase musculature and of course you have to combine that with your eating habits making sure that you are able to lower your body fat percentage so that whatever musculature you do gain actually shoes. With that in mind I'm going to demonstrate some medicine ball exercises and of course as you get stronger, you increase resistance by getting a bigger, heavier medicine ball. The concept here is to hit the top, the bottom and the sides, or obliques of your abs in your exercises as well as doing multi muscle exercises. Keep in mind that the exercises I'm demonstrating are just four, there is a variety of others that work just as well. I'm going to demonstrate some crunches with the medicine ball. And I'm going to pulse up for three, this is going to attack the top and the front of my abs. Holding the ball right at my chest, I take a deep breath in. And then I pulse up for three, one, two and then three. And then I let myself down. One, two, three, and then down. So that's the first one, and you want to do those for, if you are just starting out about twelve. One set of twelve. If you are an advanced exerciser, two sets of twelve and then later on, two sets of twenty and then you increase the reps and then increase the weight as you move on. So to reiterate for the top of the abs this is pulsing, one, two, three and then down. One, two, three and then down. Making sure that you don't strain your neck. Alright so we handled the top, let's handle the bottom half, I'm going to go ahead and hold the ball right behind me, extending my arms away from me. I want to go ahead and extend my legs out, pointing my toes. I'm going to take a deep breath in and then I breath out, going as low as I can, straining my stomach, the bottom of my stomach without straining my lower back and then I come up. If you are new to exercise, one set of twelve, if you are an advanced exerciser, two sets of twenty five, two sets of twenty whatever you feel you can handle. Obviously at this point, the ball is just a brace so you don't need to necessarily increase the weight of the ball but increasing the number of reps. Alright the obliques. I’m going to go ahead and face, face you like this. Chest is up, proud chest, knees are bent. And I'm going to go ahead and lift of the heels off the floor, I'm going to keep my stomach held in tight and I'm going to twist from one side to the other. Each side counts for half so this is one, one, two, two, three, three, four, four. If you are new to exercise once again, one set of twelve will do. If you are an advanced exerciser you want to increase the reps."