How to get six pack abs

Step 5 Six Inches

All these drills are heavy on the legs, doing all six would be the ultimate glut work out

Six Inches
Burn Scale = 4 Thai Pepper

Position yourself with back facing ground and hands underneath your butt. raise your legs so that way your heels hover roughly 6 inches from the ground. Similar to the planks, withen 30 seconds your legs with start involuntary spasms.

Six inches to crunch
Burn Scale = 5 Red Habanero!

Same position as six inches to crunch, but fold your arms around your chest, and simultaneously raise your kneecaps to your chest while you crunch and as you go back down push your legs back out so that they hover 6 inches to the ground. Correctly done your feet should never touch the ground.

Six to thirty six
Burn Scale = 4 Thai Pepper

Same position as six inches. throughout the minute slowly raise your legs so to have your feet hover from six inches to 36 inches above the ground, and then slowly lower them back to six and repeat.

Swimmers
Burn Scale = 4 Thai Pepper

Start off in six inch position and raise each leg at a time upwards and as one leg comes down the other should be going up. This exercise should be done faster than the other leg raises. ( more kicks per minute)

Scissors
Burn Scale = 4 Thai Pepper

Same as Swimmers but instead of going verticle, your legs should be going horizontal and criss-crossing each other in a fluid motion. Also a fast pace exercise.

Bicycles
Burn Scale = 4 Thai Pepper

Start off in classical crunch position with feet up. Start pumping each leg mimicking the rotation of pedaling a bicycle. With opposite elbow to kneecap, side crunch so that they just barley touch. again a fast paced exercise but start off slow to get the grasp of the motion.

Comments

[DannytheGreat]

ive always called six inches to crunches "lemonsqueezes"

[imapimp]

these are hard to do for a minute!!

[Cr4zy_Dud3_0n_F1r3]

Ditto! Just did my first 7-minute workout, and the only thing I can think of is: THIS IS WORKING!!!

[alitewithlite]

which way do you face your hands when doing six inches? palms to the floor or palms on your butt?

[lobo_pal]

Where's the pure capcasin workout?