Hey everyone and welcome back to the road to 6 pack abs and the 12 week workout challenge. I hope you are all staying consistent and doing your workouts everyday. This week we are going to focus on lower abs. If you have been following the program, doing the exercises and sticking to your diet, you should notice that you have lost a lot of fat on your stomach, especially in the lower abdominal region, so now it time to step it up a notch and really hammer down and work that lower section.
Before we jump right into the ab exercises for this week, I just wanted to give you a few more tips about your diet. Your goal is to speed up your metabolism in order to burn more fat. To do this you are going to want to drink as much water as you can and eat 5 to 6 small to moderate size meals a day. Your meals should also be spread out and consumed in 2.5 to 3 hour intervals. I know by experience that eating 5 to 6 meals a day is difficult. If you are having trouble getting them all in, you should try substituting a few meals with proteins bars or protein shakes. Also, if you find that you are a little low on certain proteins, an amino acid supplement is also a good choice. In the previous few articles, I have also stressed the importance of decreasing your fats. There are some good fats out there however that you should be consuming, so OMEGA 3 fatty acid supplement is something to consider if you have cut your fats down significantly. Finally, if you really want to increase your muscularity, creatine is an excellent supplement for this. Be sure that if you decide to supplement with creatine, that you drink plenty and plenty of water. So there are some things to focus on diet wise. Now lets get to the exercises for this week.
12 Weeks to 6 Pack Abs Workout Challenge – Week 6 Exercises
Exercise 1: Hanging Windshield Wipers
2 Sets to Failure
Exercise 2: Hanging Corkscrews
2 Sets to Failure
Exercise 3: Hanging Around the Clocks
2 Sets to Failure
Exercise 4: Pretzel Reverse Crunch
2 Sets of 15 on Each Leg
Exercise 5: Physioball Plank Marches
2 Sets of 12 to 15 Marches Each Leg per Set
I want to congratulate you on getting this far. This week marks the half way point of the 6 pack abs workout challenge! The exercises for this week are quite challenging. Focus and keep doing them on a daily basis and they will get easier. Remember to try and move from one exercise to another, trying to take as few breaks as possible.
This abdominal workout routine presented above and in this series of articles is excellent for building, developing and sculpting your abs in a 12 week period. It is extremely effective because the workouts are laid out for you each week. The ab workouts also build on each other in the fact that each week the exercises are different and become more and more challenging. Your body therefore never gets a chance to adapt to any particular workout and you become stronger each week due to the difficulty of the exercises increasing each week. This workout series focus only on abdominal training and development but there are workout and nutritional programs out there, developed to train the entire body. These types of planned workout routines are the most effective ways to training and developing a ripped, strong, athletic and healthy body.
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