Article: Ab workouts that work – a6w
There is no plenty of materials about A6W abs training, so take a look on it. Its nearly the most challenging abs workout. You can be 100% sure that this one will give you amazing results in no time! Its easy and effective. What else you need?
Any element will be described as completely as it is possible to avoid the issues when the exercises conception is taken wrongly. Additional tips, often forgotten by the sport amateurs is the necessity of training on the flat pattern. Wavy ground decreases the efficiency of the exercising to almost zero due to wrong back placing towards the field on which we are performing our activities.
Exercise number 1 :
The first exercise from the Weider’s Six training program is based on appropriate leg placing leading to adequate muscle tension. In order to perform an activity , the hands should be placed along with the torso and make them lay freely on the ground. The next step is to realize a right angle between the pattern and our back. The upper back should create an angle on the slope around 30 degrees , but in the same moment lower part (lumbar) must be placed firmly on the ground. After this, one need to rise one of the legs up and bend it in the knees to gain an 90 degree angle. In this moment , both hands must grab firmly the place of the bend. According to the program rules, this position should be maintained for at least 3 – 4 seconds , and return to the basic pose afterwards ( with both hands and legs placed comfortably on the ground). Another repetition should involve the second leg.
Exercise number 2 :
Second exercise is very similar to its predecessor ‚but in this case both legs are engaged in the whole activity. They should be risen up and bent to create a 90 degree angle and finally – grabbed by one hand on each leg. Time of the exercise duration is equal to the first one and should last 3–4 seconds. This element also allows to create a cradle pose which is helpful in the further stomach muscle tension. Also the two legs bent and risen form a bigger pressure which is vital for the muscle stimulation.
Exercise number 3 :
The third element is only slightly different from the two mentioned before. It involves only the hands and arms movement that are different and forced to perform other activity. On the starting phase they are laying down on the ground but in the moment when they were used to grab the bended knees, now they need to be crossed on the back of the head. Moreover, one of the legs should perform the same activity as it does in the first exercise. Time duration stays unchanged. After one repetition, the other leg should be involved in the activity.
Exercise number 4 :
Fourth element is somewhat a mixture of exercises two and three. The final position we are bound to adopt is the same as in the lastly mentioned step, but the mixture involves usage of both legs to increase the level of tension used to stimulate the stomach muscles. Legs have to be bent and create 90 degree angle. The exercise should be repeated indicated amount of times in the given day of program
Exercise number 5 :
Next exercise needs to be done with much more dynamics than other but the overall body stimulation is greater and muscles are shaped quicker. The final position is the same as in the exercise number three but instead of moving one leg and then add another, it is vital to perform alternating moves with both legs. In this part of the program it is important to lean the back part of the body up, cross hands on the back of the head and do the alternating leg moves similar to the scissors pose or the movement one make while riding a bicycle. In every series of activities , at least 6 leg moves should be done.
Exercise number 6 :
In the case of the last activity from the Weider’s Six set, hand should lift the legs , but they shouldn’t be bent but kept straight. Legs should be at the slope of 30 degrees in comparison to the ground and the same angle must be set for one’s back. Allowed variation is to move the legs and make it cross as in the scissors pose, which is helpful when the additional pressure is to be attached and muscles are to be effectively stimulated.
You have to do it for 42 days. Every day. Full workout plan:
There is great application for android, check it out: