Forming the Best 8-Pack of Abs
How can you achieve that sought after 8-pack of abs? Well let’s start out by saying, it not an easy thing to do. Forming an 8-pack takes time, dedication and discipline. The 8-pack is far superior to the oh-so-common 6-pack of abs. If you set an 8-pack as your goal, you are likely to form a 6-pack for sure. There are different exercises that will target the lower region of the abdominal muscles, which is where the last two abdominal muscles will be formed to create an 8-pack.
Keep Raising the Legs
Surprisingly, consistently increasing your leg raising efforts can be the most effective way to gain an 8-pack of abs. If you think that crunches are all that’s required to form abdominal muscles, you’re not even close. Leg raises should be incorporated to every abdominal workout. The muscles exercised in this exercise are what your 8-pack will be built upon. Without a sturdy foundation formed by doing leg raises, you’re chances of gaining an 8-pack will be slim.
Leg Raising Proof
Muscle specialists and researchers have verified that leg raises are the most effective exercise in forming an 8-pack through focusing on prison inmates. Researchers found that inmates typically have the most lean and ripped physiques out of anyone. These inmates told researchers that they focus on doing hanging leg raises. Because they do not have access to weights and exercise machines, they have found a way to create 8-packs with the use of a simple straight bar.
Different Leg Raise Routines
Personal trainers have formed various leg raise routines that produce ripped 8-packs. These routines incorporate different types of leg raises and different number of sets and repetitions.
1. Leg Raises Lying Down: This variation of leg raises requires the person to lay flat on the ground, with their back facing the ground. First, raise your legs directly towards the ceiling. Your legs should make a 90 degree angle with your body. Lower your legs back towards the ground as slow as possible. Repeat these steps until you have completed the exercise twenty times. Complete four sets of twenty reps. The key to this exercise is keeping your legs completely straight. You can bend your knees at first if it is too difficult.
2. Hanging Knee Lifts: This is a good abdominal exercise for beginners. You will need an overhead bar to do this exercise. Start by letting your body hang by your arms from the bar. Bring your knees up so that the top of your legs are perpendicular with you abdomen. Hold this position for three seconds. Let your legs down to the starting position. This exercise should be done with twenty repetitions and four sets.
3. Leg Raise while Hanging: This exercise is far more difficult than the previous exercise mentioned. You start out hanging by your arms from an overhead bar. Instead of raising your knees up you must raise both of your legs up. This only works if you can keep your legs straight while pulling them up so that they are perpendicular with your abdomen. This exercise will be extremely difficult for a variety of reasons. Keep trying to improve and you will surely see results.