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SLF Top 4 Exercises for a SHREDDED 6 Pack

Having a set of chiseled abdominals is a sure sign of a healthy body, but how is it achieved? Dedication and discipline both in the gym and in the kitchen are required. Below I have listed my SLF Top 4 Exercises for a SHREDDED 6 Pack.

1. Medicine Ball Crunches

Medicine Ball Crunch

The medicine ball crunch targets mainly the upper abdominal region. You should perform this exercise for 3-4 sets of 15 – 20 repetitions.

To perform a medicine ball crunch, lie face up with your knees bent and feet flat on the floor holding the medicine ball to your chest. Next, hold the ball straight out in front of your chest and raise your upper back and shoulder blades off the floor squeezing abs in as you raise the ball. When you reach the top of the movement pause briefly and slowly lower back to starting position.

2. Abdominal Wheel Rollouts

The Ab Wheel Rollout requires significant core strength and is without a doubt one of the toughest abdominal exercises!

To perform the Ab Wheel Rollout, kneel on the floor holding the ab wheel beneath your shoulders, brace your abs and stabilise your core, then roll the wheel forward pivoting on your knees until you feel you’re about to lose tension in your core. Then begin to Roll yourself back to start the starting position. Aim to complete 12-15 Reps.

No cheating on this one! Be sure to keep

your hips forward as you roll out to get a full stretch on the abdominal region.

Abdominal Wheel Rollouts

3. Cable Rope attachment crunches

You can add as much weight as you wish with the cable rope crunches. But mind your pinkie finger as the pressure can be immense! You should perform this exercise for 4 sets of 12 – 25 repetitions.

Attach a rope handle to the top pulley of a cable station and grasp an end in each hand, then lower the rope until your hands are placed next to your face. Kneel down facing the weight stack so your knees are bent at a 90 degree angle. This is your starting position. With the hips stationary, crunch your chest toward your hips and pull with your arms until your head is between your knees and your abs are fully contracted. Return to the start position and that completes one rep.

Complexity: To add a variant in the exercise and work the serratus and intercostal muscles try taking the ends of the rope attachment to either side of your body to condone one repetition.

Rope Crunches

4. The Plank

The plank is a bodyweight exercise which is usually held with the feet together on the toes, whilst maintaining your balance through your elbows and forearms. Try to hold the plank for as long as possible for 4 rounds. Otherwise start at 25 seconds and build it up.

The plank can be varied in several ways, add weight onto your upper back, hold with one arm extended, one leg extended, or a commando plank which incorporates a initial press up position as you transfer the weight from your elbows to your hands to extend your arms.

A Plank variation for the core.

In order to get the very best mid section you must ensure your body-fat remains low (single digit) and your exercise combinations vary both in movements and intensity. Adding some HIIT (High Intensity Interval Training) into your workout plan will see your fat torched and your 6 pack appearing a lot sooner than you think.

Here at SLFitness you can get a tailor made plan for the perfect 6 pack combining Nutrition and Workouts for optimal results.


To browse the Spencer Lissamore Fitness Fat Loss and 6 Pack programmes available check out the Store.

Further questions or queries? Drop me an e-mail.

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