Everyone wants six pack abs, that’s a no-brainer. What most people don’t want is to work for it.
Truthfully, if you are already following a healthy diet, your six pack abs and no, not the kind that comes in cans, is easily awaiting you.
Plank, side planks, twisted planks! Plank, plank, plank! This work out can be done in minutes a day and provides whole body results but really tunes up that core.
A basic anatomy class will convince you that we all actually have a 6 pack, it is just often hidden under uh, a bit of fat.
In a crunch, you bend your spine. In a plank, you brace it. That makes all the difference. Exercises that stiffen the abdominals generate greater forces in your hips, which allows you to move with more explosiveness and efficiency. They also make you look better. A pair of studies from 2006 and 2008 show that moves like the rollout work the upper and lower abs about 25 percent more efficiently than a crunch or a sit-up. How’s that for maximizing your gym time?
And thanks to Stuart M. McGill, Ph.D., an influential kinesiology researcher at the University of Waterloo in Ontario, we now know that crunches do a number on your spinal discs, parts of your body that do not heal. McGill measured the forces placed on the spine by sit-ups and crunches. He found that the compression created by a crunch is so high that if you knocked out a set on the job and the Occupational Safety and Health Administration was there to measure the load, your employer could be charged with violating workplace-safety laws.
Panama Wellness Group has found that the basic plank which involves your toes and forearms on the floor, your shoulder blades pulled back and down (imagine you have wings and that they are weighing your shoulderblades) butt level and body straight. Challenged by my ever-fit teens they came to the following conclusion—it is harder than you might realize. The goal is to hold it for up to 90 seconds, three reps at least once a day. For faster results, twice a day. That is 9 minutes a day. Once you can do this you can also begin alternate versions such as a side plank, these really develop those lines folks!
So forget the crunch, keep eating healthy and plank plank plank for 9 minutes a day and watch your six pack take formation!
Read More http://www.details.com/health-fitness/fitness-plans/201108/six-pack-abs-without-sit-ups-tone-strengthen#ixzz2sa3mKLmM