Jonathan Wilhoite Blog: Sculpt a Solid Six Pack with These Exercises

Friday, February 19, 2016

Sculpt a Solid Six Pack with These Exercises

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Would you like to whittle your waist into a six pack? Sounds almost too good to be true, yes, but trust us, it works. Check out these exercises.

X Jump. Also called a jump squat, you do the exercise by first standing with your feet slightly closer than the width of your shoulders. Then, get into squat position, and ball up your hands into fists. Jump out of the position with your arms and legs stretched at a 45-degree angle. Land softly, then get back into squat position with knees bent softly to avoid joint shock. Do this for 2 sets, with 25 reps each.

Single leg strike. Single leg strikes target your arms, legs, and core. To do them, start with your feet spaced lunge-length apart, with your right leg back and your arms overhead holding a 15-pound dumbbell. Then bring your right knee up while bringing the dumbbell down to the side of the right knee; bring the knee back down and touch the ball of your right foot to the floor as you extend the dumbbell back up. Make sure to keep your arms straight as you work the dumbbell. Before bringing the knee up again, you can tap the ball of your right foot. Do 25 quick reps, 2 sets.

Seated bicep curl and crunch. Another ideal exercise for whittling your waist into a six pack, a seated bicep curl and crunch starts with you sitting on the edge of a flat bench with a dumbbell in each hand. Then bring both feet up to the height of the bench, with your knees bent at a 90-degree angle. Then lean your torso back by 45 degrees in relation to the surface of the bench. Hold the position, then do bicep curls with both arms while trying to get your knees as close to your chest. Extend your arms back and let your feet fall back down without touching the floor. If you wish, you can also hold a dumbbell between your feet to engage your lower abs. Do a set of 20 reps, and another set of 16 reps.

Dumbbell chest scoop. To do a dumbbell chest scoop, get your right leg at least two feet behind you with both arms holding dumbbells at least 12 inches from your hips. Bring the dumbbells in a scooping motion towards your chest until they form a V at chin level. Bring them back to your sides, engaging your core the entire time. Repeat with the left leg behind you. Do two sets of 20 reps.
Pop up plank. Get a bosu, then prop yourself on it with your elbows bent. Prop yourself up into a full plank working your arms and core, then land back with both palms face down on the ball. Prop your elbows at a 90-degree angle, then repeat. Do two sets of 12 reps.
Offset punch and lunge. Stagger your feet around 30 inches apart with your right leg forward, arms held out in front of your chest, palms facing each other and holding dumbbells. Descend into a lunge while punching your left arm forward and rotating your wrist until the palm is facing the floor. Rise up and bring the arm back in front of the chest. Repeat with your left leg forward and your right arm punching out. Do two sets of 20 reps for each leg.
Dumbbell twisting lunge. Finally, whittle your waist into a six pack with a dumbbell twisting lunge. Get a dumbbell that weights anywhere between five to eight pounds, hold it with both hands with your arms extended in front of your chest and your feet spaced wider than your hips. Twist your torso while pivoting on your feet to the left, simultaneously dropping your right knee into a lunge as low as around four inches from the floor. Rise up and repeat on the other side. Do each side without stopping for around 20 reps and two sets.