Use Your Warmup to Ignite Your Abs – Six Pack Abs
Too often our time at the gym is rushed – that’s just the reality of modern day life. It’s also why far too many people skip their warmup and get right into their full workout. This is a big mistake, because your warmup is when you should be waking up your muscles so that they can perform during your full workout. When you don’t do your warmup you actually increase your risk of injury significantly. So, experts are saying, why not make your warmup a functional part of your real workout? Why not use your warmup to ignite those abs? According to the experts if you use these exercises during your warm up you increase the likelihood of developing – six pack abs.
#1 The Bear Crawl
You are on the floor, now start by lifting your opposite hand and foot at the same time. Your core wants to rotate and flex to prevent the instability that occurs, but you need to resist. Doing so engages every single muscle from your shoulders through your hips. Crawl 3 yards forward and then then 3 yards backwards on both sides. Work your way up to 10 yards.
#2 The Body Saw
Planks work your core hard with very little movement. This move became popular by those using the Val slides. Put your toes on a towel and then get into a forearm plank position. Brace your core, like you are going to get punched. Keep your body straight from head to heels. Then slowly you need to slide forward so your elbows are on an angle that’s less than 90 degrees. Now you reverse, sliding back until you have a wider angle with your elbows. The movement is similar to that of using a hand saw.
As your hands and feet are moving further away from your body’s center, your muscles must work that much harder to keep your back from rounding because you have lost your mechanical advantage. You have to brace your abs as if you’re about to be punched in the gut.
Repeat 5 times work up to 10 repetitions.
#3 Dynamic Spiderman
This move is really just a plank disguised as a stretch. You hold the plank position almost the entire time. Start with the traditional plank format with your forearms on the mat and your body parallel to the floor. Then bring your right knee forward to your right elbow and return to your original plank position. Now repeat with the other side.
Just like a mountain climber you are going to use your ‘rectus abdominis’ – that’s your six-pack muscles, along with your hip flexors as you move your foot to your hand. In addition, your obliques work hard so that you can get the ‘T position’ from your torso.
Do this 5 times on each side and work up to 10 repetitions.
#4 The Bird Dog
Begin on all fours. Lift your arm and leg to meet in the center of your body. When you do this you lose two main supports. You will have to hold tension in order to keep your other muscles stabilized in your core. Start with 5 reps and work up to 10 repetitions on each side.
#5 The Sliding Inch Worm
Start by standing with your feet hip width apart, your abs drawn in and your shoulders down. At your waist hinge forward and inch forward walking your hands into the top of your pushup. Hold the plank for 3 seconds and make sure that your chest is lifted and you have drawn your belly button into your spine. Then perform a single pushup bending your elbows to the sides and lower your body forwards to the floor while your spine stays straight. Then it’s back to your plank position and twist your torso to the right while stretching up to the ceiling with your right arm. Hold for the count of three. Switch sides.
Start with 3 repetitions on each side and work up to 10.
These 5 exercises when worked into your warmup make better use of your warmup time because you are actually giving your abs the kind of workout needed for a six pack.
Finally, if you are working out regularly and taking a quality HGH supplement, you’ll enjoy higher rewards for your workout.