Month: February 2010

Mountain Climbers

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[pro-player width=”600″ height=”319″]http://www.youtube.com/watch?v=fUQQrejCS2E[/youtube]

Have you ever seen mountain climbers with a midsection that are in bad shape? I would not think so. Mountain climbing is one of the best exercises to work out your abs and with the mountain climber exercise, you too can reap the same benefits and more anywhere, without having to prepare your hiking gears.

Mountain climbers are especially beneficial for your abs as they contract while you quickly shift the positions of your feet. They are also considered a total body workout since they build the strength of your chest, quads, lower back, calves, hamstrings and triceps. And because of the ways they can promote an elevated heart rate, mountain climbers can also serve as excellent cardiovascular exercises.

Depending on your target and experience, this exercise can also be done with a wide range of flexibility. You can vary the speed of how you move your feet, add the movement of hands along with it and change the direction of your knees, among others.

To avoid the risk of injury, check the video to the correct preparation and execution for this exercise. Incorporate mountain climbers in your six pack abs exercises and climb your way to well defined, ripped abs.

Instructions

Preparation

Start in a pushup position

Execution

Shuffle your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor.

If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than the standard.

Have your own version to doing mountain climbers? Show us how by leaving your suggestions below.

Suicide Plank

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[pro-player width=”600″ height=”319″]http://www.youtube.com/watch?v=c1x7Q-DXRM4[/youtube]

Instructions

Preparation

Start in a pushup position, move from your hands to your elbows.

Execution

Move from your elbows to your hands (pushup position). Keep your core strong.

Return

Move back to the starting position by moving back to your elbows.

Repeat

How to do Ball Crunches

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[youtube]http://www.youtube.com/watch?v=Uvb4hCtF5Bc[/youtube]

Instructions

Preparation

  1. Position the exercise ball on the floor and make sure it’s relatively close to a wall.
  2. Sit on the ball and find your balance.
  3. Place both hands on each side of your head with your fingers lightly touching the side of your face.

Execution

  1. Walk a little farther from the ball so you roll on your back completely. Keep feet flat on the ground.
  2. Lift your shoulders up and begin to do a crunch, keeping your abdominal muscles tight.
  3. Exhale as you crunch up.

Return

  1. Slowly go back to your initial position.
  2. Inhale as you lower yourself down.

Repeat
 
What other ball crunches tips have you learned doing? Share them by adding your own tips below.

How to do Front Squat

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[youtube]http://www.youtube.com/watch?v=yJVh_1Z-OLQ[/youtube]

If you want explosive leg power, front squats would be the leading bodybuilder workout to do. Front squats are highly intense exercises primarily for your quadriceps. They also provide superior training for your lower body, including lower back, glutes, hip flexors, calves, hamstrings.

However, many people stay away from doing front squats due to its high level of difficulty. Aside from getting the technique right, the barbells are placed in front of your shoulders, further increasing the challenge. But in order not to be discouraged and not lose out on the benefits of this tremendously powerful exercise, you could start with weights that are lighter and then gradually increase from there.

Moreover, the barbell placed in front of you may actually work to your advantage by forcing your upper body to stay upright, preventing any undue stress on your back.

Fronts squats may be tough to do but as you can see from those who regularly include this in their six pack abs exercises, this difficulty is for very good reasons. The benefits you gain for your quads do so much more than other regular exercises.

Before you start on it, watch the video to doing this exercise with more precision and accuracy.

Instructions

Preparation

  1. Set up a barbell with your desired weight and rest it carefully on top of your shoulders and under your chin.
  2. Cross your arms in front of you to secure the bar in place. Keep your arms and the bar parallel to the floor.

Execution

  1. Squat down as you would when you’re about to sit on a chair, with feet at shoulder width.
  2. Stop as soon as your thighs are parallel to the floor. Make sure that as you look down, your knees don’t bend over the tip of your toes. Also, keep your back flat and shoulders level to the floor.

Return

Carefully lift the weight back up and assume your original position.

Repeat
 
Any other ways you would do a front squat? Tell us how by adding your own suggestions below.