6 Pack Abs Workout Blasts Fat & Sculpts Firm Flat Abs

Start with 3 sets of 8 on each side of the first exercise. Rest about 60 seconds between sets.

Continue with 15-20 reps of each ab exercise resting about 15 second between exercises. This is not an ab circuit so you only need to go through the routine once. Finish up with a few minutes of ab stretches.

Exercise
One Arm Split Snatch Keep torso straight but bent forward at the hips slightly. Explosively raise the kettleball by extending the hips, knee and ankle in a “jumping action”. Keep your elbow pointed out and arm straight. At maximum height slightly flex the hips then the knees. Rotate elbows around and under the kettleball. During this movement shift your legs into a split stance position At maximum bar height, fully extend the elbows and lock the kettleball overhead. Catch the kettleball by flexing at the knees and hips to absorb the weight and stand to a parallel stance. 6 Pack Abs Workout Tip: You can also use a dumbbell. Draw belly button in as you begin to pull up.	Sets Reps Weight/ Resistance Tempo Time
Full Pike Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping this position roll your legs in towards your chest keeping your legs semi straight. Your hips should be elevated towards the ceiling. Return to the starting position and repeat. 6 Pack Abs Workout Tip: Beginners start with knee tucks. Advanced can add a pushup.	Sets Reps Weight/ Resistance Tempo Time
Half Kneeling Sequential Chop 1. Start by grabbing the handle with both hands and arms straight. Kneel onto one leg. The down leg should be the outside leg. 2. Keeping your arms straight pull the bar down and across your body. 3. Return to the starting position and repeat for the desired repetitions. 4. Repeat with the other side. 6 Pack Abs Workout Tip: Use a resistance band or superband. Keep arms straight and contract obliques as you cross the body.	Sets Reps Weight/ Resistance Tempo Time
Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions. 6 Pack Abs Workout Tip: Draw belly button in and contract shoulder blades and glutes for increased stability.	Sets Reps Weight/ Resistance Tempo Time
Alternate Arm Swings/Leg Raises on Ball . Starting Position: Lie supine on stability ball. Take a dumbell in each hand and start with arms extended straight up towards ceiling. 2. Simultaneously keeping arms straight extend one arm back and the other arm forward. 3. When your arms are parallel to the floor return to the starting position. 4. While you are swinging your arms alternate each leg by raising one leg off of the floor and returning to floor when your arms return to the starting position. Alternate legs. 4. Repeat for the prescribed number of repetitions. 6 Pack Abs Workout Tip: Beginners try this with no weight and legs only if necessary. Intermediates try this with no weight.	Sets Reps Weight/ Resistance Tempo Time
Standing Bungee Crunch Stand with a bungee cord up overhead and hanging on to it with your hands. Crunch forward using your abs and then return to the starting position. 6 Pack Abs Workout Tip: Use a resistance band and keep shoulders relaxed and down. Draw belly button in as the band pulls you back.	Sets Reps Weight/ Resistance Tempo Time