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11 Taekwondo routines to get six pack abs

Bulging abs are a problem for many. No matter how many different workouts you try, positive results are hard to achieve. There may be reduction in waistline while following some strict diet regime and workouts, but getting that ripped six pack abs remains a dream for many.

The routine that is mentioned below is commonly known as Taekwondo Six Pack Benefit. This includes a combination of strength and cardiovascular workouts which provides full contraction to the abdominal muscles. The results will show off right after two weeks from the start. So, without further discussion, let’s proceed with the Taekwondo Six Pack Routine.

Warm up by running

At first, it is necessary to stretch your muscles a little bit. Then, it is necessary to warm up. Running is the best warm-up exercise to perform. You need not have to run like Usain Bolt. Rather, jogging at a brisk space or even fast walking can be effective in warming up the core muscles.

Advantages:

Sprinting or jogging not only acts as a good warm-up procedure, but also helps in strengthening the feet muscles. It also puts enormous pressure on the core abdominal region. Tighter fat muscles within abdominal region slowly starts to loosen up. It also helps in increasing the overall stamina level of a person. Shedding down flab from different regions of the body can also be experienced.

Duration of workout: 10 minutes.

Tips to make the workout more interesting: If you are a music fanatic, then listening to music through headphone can be a fantastic idea to make the workout more interesting and pacier. However, fast paced trance music is better to remain motivated during this workout.

Precautionary Measures:

While indulging in this particular fitness activity, it is necessary to wear proper shoes. Be it sprinting or jogging, proper shoes are necessary. Shoes that are specifically manufactured for running purpose needs to be purchased only. They may cost some penny extra, but you need to afford them if you want to take part in this fitness activity. Never run on hard concrete roads. That may cause severe injury to knee. It is always recommended to run on soft surfaces like field and running tracks etc. This will prevent your knee from facing any sort of injury.

Straight crunch

Now, it is necessary to focus on putting pressure on abdominal muscles. At first, core muscle of abdomen should be targeted. We will begin with ‘Straight Crunch’. This is one of the most popular abs exercise.

Procedure: Take a rubber mat and place it on the floor perfectly. Then, lie down on the floor carpet. Your back should be touching the carpet. Lie down on your back while keeping the feet totally flat with knees bent. Hands should be behind the head (Refer to the picture).

Now, try to raise your head slowly along the shoulder off the floor. Raising should be similar to 30 degree angle. You will feel some sort of pressure/tension within the abdominal region. Hold for a second and then return back to the starting position.

Breathing:

While raising up, you need to exhale. There should not be any air within the abdomen while you are raising up to pressurize the stomach area. This will help in putting higher pressure. While going down, inhale and then again exhale while you raise up.

Repetitions: 15 – 20

Sets: 4 – 5

Precaution:

Don’t give too much pressure on the neck while raising up. This may cause some sort of injury to the neck. Also, perform this exercise in an extremely slow manner.

Oblique crunch

Next, it is time to focus on the obliques. Bulging obliques create a dull appearance. Hence, it is necessary to shed away those extra flab from the oblique region. This also helps in experiencing a trimmer waistline. Oblique crunch is the easiest way to shed off those extra fats.

Procedure: Place a rubber mattress on the floor. Then, lie down on the mattress with your face upwards. Keep your feet flat and knees bent on floor. Now, try to drop both your legs to the right side. Allow your knees to rest near floor. Touch the head side with your fingertips. Try to push the lower back into floor. Then, try to slowly curl up in such a manner that both the shoulders get lifted off floor. However, lifting should be only some fewer inches. With the lifted position, try to hold for a second or two and then return back to the beginning position.

Repetitions: 12 – 15 each side

Sets: 4

Precautionary Measure: Never try to be too fast. It will not be of any help and may cause some sort of muscle strain. So, try to maintain a slower movement.

Slow sit up

Slow sit up is beneficial to put tension on your upper abs region.

Procedure:This exercise is very similar to straight crunch. However, there is a certain difference in the posture. Lie down on your back over a finely placed rubber mattress. Keep your knees bent and feet flat. This is similar to the straight crunch position. Now, slowly raise your feet while making a ninety degree angle with the knees. Both the feet should be parallel to the ground. Hands should be behind your neck. Slowly, raise up your neck and shoulder as much you can without moving the mid and lower back portion. Hold for a second and then slowly return back to the starting position.

Repetitions: 10 – 12

Sets: 4

Breathing: Similar to Straight crunch.

Precaution: Never try to put too much pressure on your neck while moving up. Remember, you are not moving up due to hand pressure on the neck. You need to move up as much you can due to pressure from the abdomen region.

Weighted sit up

This is a similar sort of exercise when compared to slow sit up. However, the exercise is done with a dumbbell or medicine ball.

Procedure: For positioning, refer to the Slow Sit Up section. However, your hands should not be placed beneath the neck. Rather, it should be in front of your chest/breast, holding a 2 kg medicine ball or dumbbell. While moving up, your hand should be static. It will not be moving in a free form way.

Repetitions: 10

Sets: 3

Precautionary Measures: Don’t go too heavy on weights. Remember, this is an abdominal exercise, where muscles are much smaller in size. Hence, too much heavier weight may tear muscle tissues. Light weights are recommended. Also, perform this workout in a slow manner.

Bicycle

This workout focuses strongly on the lower abdominal region.

Procedure: Lie down flat on floor mat. Back should be pressed to ground surface. Lift your knees slowly and form a 45 degree angle pose. Then, try to create a pedal motion similar to that of a bicycle. Now, try to touch your elbow alternatively with your opposite knees, while twisting back and forth. Breathing should be in an even manner all throughout the exercise.

Repetitions: 10 each side

Sets: 2

Precaution: Do it slowly to avoid muscle pull.

Plank

It is one of the best strength gaining exercise to perform. It works the entire abdominal muscle.

Procedure: Lie down with face towards the floor. You need to rest on your forearms. Other than forearms, the whole upper body should not be touching the floor. Your palms should be placed flat on floor. Push off floor. You need to raise up on to the toes while resting totally on elbows. Back should be absolutely flat, while maintaining a straight line right through the heels. Pelvis needs to be tilted. Try to contact your abs in order to prevent rear ends from sticking up high in the air. Try to remain in this position for approximately 10- 15 seconds and then return back to the starting position. Repeat.

Repetitions: 10

Sets: 2

Precaution: Need to wear proper underwear while performing this exercise. Also, you should not drop your body vigorously on to the floor. This may cause serious injury.

Scissors

This exercise also does focus on the core abdominal muscles while increasing the stamina and flexibility of body.

Procedure: Lie down on the floor with your back touching the ground firmly. Raise your legs and form a thirty degree angle. This will be the starting position. Then, raise up and further down the legs in an alternative fashion. Remember not to bend the knees at all. Legs should be straight and full stretched. Only it should be in a thirty degree angle during start up.

Repetitions: 20 per leg

Sets: 2

Precaution: Never lie down on an empty ground. Try to use a suitable rubber mat for a comfortable feel.

Skipping

This is one of the best workouts to relax the muscles. This is also a cardio exercise, but it emphasizes strongly on abdomen area.

Procedure: Take a skipping rope. Hold each end with each hand. Stand straight. Now, try to move the skipping rope through your entire body, above the head and beneath the legs. As soon the rope reaches leg, you need to jump in order to allow the rope from passing freely.

Repetitions: 20

Sets: 5

Precaution: Don’t jump too much higher as it can cause some additional pressure to the knee joints. Also, proper running shoes need to be worn for this workout to avoid any sort of knee injury. Try to perform this exercise on soft surfaces like field.

Reverse stretch

This is a good stretching exercise and a must to do in order to get that dream abs.

Procedure: Take an exercise ball and lie down over it on your back. The posture should be such that your middle back will get the support from the ball. Upper back should be lying backwards more. Then with feet firmly placed on the ground, try to stretch further backwards with your upper body. Try to touch the ground with your palms.

Repetitions: 5

Sets: 2

Precautions: During the initial days, a spotter should be present in order to prevent accidental fall. Also, the ball needs to be pumped properly before trying out this stretching exercise.

Spot jogging

This workout should end the routine for the day.

Procedure: Jog for ten reps in a static position. Jogging will take place without moving from one position to another.

Repetitions: 20

Sets: 1

Precaution: Perform this exercise slowly while moving or stretching your hands in a free form way. Never forget to wear a proper running shoe while performing this workout.

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