BodybuildingPro.com Training Database Bodybuilding Articles Abs: The Six Minute Burn
A Red-Hot Abdominal
Six minutes. That’s
precisely the amount of time it takes to make a fresh pot of coffee
or sit through the commercials between “Seinfeld”
Six minutes out of your day. All you need is a level floor.
Start this torture session just as the end credits begin to roll. A
few Sprint, Bell Atlantic, and Burger King commercials later, Jerry
should be starting in with the monologue that kicks off the ensuing
episode. And by then, your midsection should be burning like
Contrary to what many believe, abdominal workouts do not need to be
done in the gym. Your abs don’t need to be tormented through
the hi-tech apparatuses or by the squeaky cable machines.
In fact, the best abdominal workouts you can possibly get are right
in your own home.
However, the key to making your self-crafted ab workout turn your
jelly belly into a blazing six-pack is the big ‘V’.
Blending a number of different motions and exercises with all sorts
of variations in motion, speed, and resistance can shock your
midsection into the washboard of your desire.
First, wear light clothing that will make you more agile, allowing
your movements to be steady and flowing.
Plop down on the floor and take a deep breath. Prepare yourself
mentally. This ab workout will consist of one long, continuous set
with no breaks in between various movements. Maintaining constant
strain on your abs is the key here.
Start with basic crunches. You can either place your hands behind
your head or leave them by your sides. However, do not pull your
head up with your hands. Bend your knees so that your feet remain
flat on the floor. Slowly allow your shoulders to raise off the
floor without using your back whatsoever. Begin with 50 slow,
strict repetitions before adding in a twist.
A Russian twist, that is. Raising your shoulders off the ground,
slowly twist your torso from side to side. You want your right
elbow turning toward your left knee and your left elbow twisting
toward your right knee. These will seriously burn so try 20 of
these with a strict form.
Jump right into leg raises. Extend your legs in front of you,
making sure that your feet do not touch the floor. You want to
start with them together, about six inches off the floor, before
raising them so that your legs form a 45-degree angle. Feel your
rectus abdominis tear throughout the 25 repetitions that you crank
Whip right back into a set of crunches. Except this time, try them
with your legs straight, extended flat out across the floor. While
you’re doing these crunches, pretend that an imaginary string
is pulling your upper torso off the floor. Make the 50 repetitions
flow while the abs grind.
Without hesitation, fling your legs into the air and take on a set
of pikes. Your arms are out straight, pointing toward the floor, as
you raise your shoulders in an attempt to touch your toes. All the
while, your buttocks are lifting slightly off the floor. As you
lower your shoulders to the floor, your legs come down again, into
a bend position on the floor. No sooner do they touch that
you’re beginning the next repetition and the motion flows
through 25 agonizing reps.
On the last rep, leave your legs straight up in the air so your
toes are pointing toward the ceiling. Crank out 30 crunches to
intensify the burn. If you face difficulty in maintaining that
90-degree angle at your hips, slightly lower your legs to the
Then, cut through those abs with some scissors. Lower your legs so
that they’re 12 inches off the floor and lock your arms
behind your head. Lifting your right shoulder off the floor, twist
your torso just as your opposite leg – or left knee –
bend into your right elbow. Immediately lower your knee and
shoulder and then twist your left elbow toward your right knee. Try
doing 25 of these before lowering your shoulders to the mat for the
final exercise of the workout.
This will be another set of 50 basic crunches, just like the set
that you began the workout with. Exercise slow, strict reps as the
burn spreads like wild fire.
The final rep will leave you feeling like you narrowly escape a
blazing building in once piece.
But here’s a warning: for the next half-hour, you may be
doubled over, holding onto your tummy, putting out the flames. And
for once, Jerry Seinfeld’s hilarious one-liners will have
nothing to do with it.
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