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Tips to Build your six pack

Below you will see a six pack success tips and trick

Have you been working hard and eating clean whole food but your ABS still don’t look like those of the women in oxygen? Are you missing out on key exercise or mayby it is not what you are doing but how you are doing it.

Think that sprinters, gymnasts and weight lifters do crunches to get their killer abs?

Many of them have envy worthy abs not by doing crunches but by learning how to properly brace their spine during dynamic movement and keeping it braced, controlled and protected the entire time. ABS come from lifting heavy through full range of motions that are controlled from the begining of the movement to the end. When structuring your workout which it is important to set it up to include all of the movement patterns each muscle does.

Try these pre and post workout AB moves to take your training to the next level

Pre Workout Dynamically Activate Bird Dog

Target Muscles: Lower back, rectus abdominils, glutes, deltolds, hamstrings.

How to Set-up: Get Down on all fours with your back in neutral spine (table top) position.

Action: Extend one arm and the opposite leg up and keeping your leg at a 90 degree angle and slowly release and repeat then swap sides and repeat perform three sets of 12 on each side. If raising both an arm and leg is too advanced then try only raising your leg.

Post Workout Isometrically Activate Side Plank

Target Muscles: obllques, rectus, femorts, lats, back extensors and glutes.

Set Up: Lie on the floor on one side with your body in a straight line feet stacked with instep together.

Action: Lift your hips off the floor so that you weight is evently distributed beween your hand and the side of one foot. Extend your top arm toward the ceiling and hold for 30 to 45 second. Repeat three times on each side.

Not sure if you are using your core properly during your lifts? Try this test in order to see if you are in control of your movements during exercise.

Let’s begin with a lat pull down. Set up with a moderate to heavy weight initlate movement and at the halfway point through the concentric contraction freeze for one to two seconds. Make sure you hold that very spot then continue to pull downward and stop at the bottom and hold again. Slowly release the weight up doing the same on the eccentric contraction. Use these new way of completing your exercise to learn how to build your mind muscle connection as well as your core strength.

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