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They are as follows; Swiss-ball pikes, weighted decline crunches, air bike and mountain climbers. Rectus abdominus, transverse abdominus, internal and external obliques. Starting position: Get into a press-up position and rest your shins on the top of the Swiss ball.

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Maintain a straight line through ankles, knees, hips and shoulders. Bring your knees towards your chest, rolling the ball forward.

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As you bring the ball forward lift your bum towards the ceiling or as high as you can so your arms and legs are at a degree angle to one. Mountain climbers.

Back into the press up position hep your hands directly beneath your shoulders. Bring your stomach up so you are starting in a plank position.

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Brace your core muscles. Now bring your knees up so they touch — or go as rock hard today need help as possible — to your elbows. Left knee to left elbow and vice versa. As you progress, try to bring left knee to right elbow.

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And as you progress some more, speed up the movement. Weighted decline crunches.

Lock your legs in place and slowly lower yourself backwards until your shoulders rest on the neev. The key is to keep your back strong, resisting the urge to curve it, and keep your core tight. Take a light dumbbell or weight from the squat rack and hold it firmly against your chest.

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Keep your back straight and reach the rock hard today need help of the movement — the point where you cannot go any. If you feel this is too easy, lift the weight overhead and return to chest. Then slowly lower yourself back.

Air bike. Place your hands behind your head.

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In one movement lift your shoulders off the floor and reach towards the opposite knee. The lower the legs the harder the hslp. Exhale as you switch legs.

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Do you want a six pack? These four exercises can help you get rock hard abs Comments.

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To learn more see our Cookies Policy. Tags ab workout Fitness six pack washboard stomach See other tags Tags. These four exercises can help you get rock hard abs Change rock hard today need help up with this fab minute abs workout By Brian Canty Wednesday 28 Jan6: You can have a six pack like The Situation if you follow this regimen.

Swiss-ball pikes. Short URL. About the author: About the author. Brian Canty. See more articles by Brian Canty. Contribute newcastle craigslist personals this story: Send a Correction. Read next: Your Email. Recipient's Email. Your Feedback.

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