SIX PACK TRAINING

Explanation

The training plan for targeted improvement of the abdominal muscles only includes exercises and methods for the abdominal muscles. This training plan can be used as an isolated training unit in addition to a muscle building plan. The abdominal muscles should always be trained to the same extent as the lower back muscles.
Training plan 1: The muscles are stressed during the exercise until they are maximally exhausted. The breaks between the sets are only 25 seconds each, so that the muscles can only regenerate to a small extent.
Training plan 2: The abdominal muscle training is completed in this plan as circuit training. There is 1 round with 5 exercises with maximum load and without a break. After a round there is a break of between one and two minutes. (supersets) Then the run is repeated. Depending on your fitness level, the rounds are between 2 and 5. Due to the small pauses between the sets, the time required for an abdominal muscle training is very little.

Here you can find more information about training the abdominal muscles.

Training plan 1:

crunches 5 sets maximum number of repetitions 25 sec break

reverse crunches 5 sets maximum repetition 25 sec break

Side push-ups 4 sets maximum repetitions 25 sec rest

Hanging leg raises 4 sets maximum repetitions 25 sec rest

Lateral kicks 4 sets maximum number of repetitions 25 sec rest

Training plan 2:

crunches 1 sets of 25 to maximum repetitions of 25 sec rest

reverse crunches 1 sets of 25 to maximum repetitions of 25 sec rest

Lateral push-ups 1 sets of 25 to a maximum of repetitions of 25 sec rest

Hanging leg raises 1 sets of 25 to maximum repetitions of 25 sec rest