From Mens Health UK
Get a quick six pack
The quest for a washboard stomach (six pack) doesn’t begin and end with abdominal workouts. Hence they are of paramount importance. Also the aim of this workout is to comprehensively train all the muscles of the core (alternating between upper and lower abs) to produce a a pefect chiselled six-pack.
So aim to perform this workout between 2-4 times per week, either as a ‘standalone’ session or bolted on to the end of your usual routine. Consequently with no rest in between moves, it should take you just 10 minutes to complete. As a result combined with a good diet and some quality fat-burning supplements, it will allow you to carve out your core in no time.
The six pack routine (repeat 3 times)
The long-arm crunch 12 reps
Reverse crunch 12 reps
Janda sit-up 12 reps
The Jacknife 12 reps
Extended plank 45 seconds
1. The long-arm crunch
How to do it Lie on your back with your knees bent and your arms straightened behind you. Also , keeping your arms straight above your head, perform a traditional crunch. Furthermore the movement should be slow and controlled.
Why you should do it Consequently by extending your arms you add a longer ‘lever’ to the exercise, placing a greater strain on the upper region of the rectus abdominis.