Six Pack

Oh, I so wish I was rambling on about a 6-pack of beer or something tasty like that. However, I'm not. I'm writing about the ever so delicious abdominal muscles that when sculpted to perfection, can bring a weak person (such as myself) to their knees in worship. HA! You were thinking something else.

I wish I already had the six pack abs, but I don't so I'm writing this to continue to motivate myself.

I totally stole the following from HERE. It is a good tidbit of info, though I apologize for the chick in the picture as it appears she hasn't shaved her pits in days, maybe even weeks. ICK!

[The BICYCLE EXERCISE is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise.

To do this exercise correctly:

1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.]

Okay, if you do that many reps, good luck getting up off the floor. This exercise HURTS! But I like it now ;)

Another chunk of stuff stolen from HERE

[The EXERCISE BALL AB CRUNCH is an excellent tool to strengthen the abs and comes out number three for working the rectus abdominis.

To do it right:

1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn't roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.]

I'm a complete loser because I will fall off the ball if I do not anchor myself to something. So I cheat on this exercise and hook my legs under the futon. Originally I would use the bed and hook my feet under it. But I don't work out in the bedroom any more.

Then there's the move of death...the vertical crunch. I was able to do about 2 of these. Yes, I said 2. And I bitched and moaned for both of them. Good luck! I stole more information from HERE.

[The VERTICAL LEG CRUNCH is another effective move for the rectus abdominis and the obliques.

To do it right:
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.]

And I think I'd rather slit my wrists than attempt the next exercise, except that I've already done it, so I'm just ranting for no reason. This exercise I did slightly modified, the Long Arm Crunch, using the Ab Trainer. Umm...ugh...ouch... ugh! It was a tough one too.

So I stole the info from HERE.

[This move, the LONG ARM CRUNCH, ranked 6th in the ACE study, emphasizes the upper part of the abs.

To do it right:

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Lower and repeat for 12-16 reps.]

And no, I'm not posting a pic of my abs yet. But soon I will have enough improvement where I'll want to post a pic. Then I can do the before and after. If I only post the before and not the after, I will not motivate myself...or others for that matter. And thank goodness it appears the chick shaved her pits in between this exercise and the bicycle exercise.

Then there is the reverse crunch and I stole info on it from HERE.

[It may seem like the REVERSE CRUNCH is for the lower abs but, remember, the rectus abdominis is one long muscle, so you can't separate upper from lower.

To do this move right:

1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 12-16 reps.
5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.]

And for this next exercise, I don't even want to try it. The thought of it is hurting me. I still haven't recovered from the torture I did 2 days ago performing the bicycle exercise. So here is yet even more info I stole from HERE.

[In a FULL VERTICAL CRUNCH, you really work the abs by involving both the upper and lower body.

To do it right:
1. Lie on your back and extend the legs up towards the ceiling.
2. Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.
4. Lower down and repeat for 12-16 reps.]Yeah, now you agree with me. It looks painful doesn't it?

Oh, ouch, I didn't think anything could look more painful...and then I saw this next move. Oh, who comes up with these? Kick them in the shin, seriously!!!

So I stole the following information from HERE.

[The PLANK EXERCISE is ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles.

To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.]

I will have to attempt some of these this evening, that would be the Plank Exercise and the Full Vertical Crunch. If I do not write anything in later days, you will know that they are truly KILLER exercises.