A Simple Tool For Six-Pack Success

Yearning for a six-pack? Walk past the abdominal crunch machine and pick up a jump rope. Then perform one of these circuits from STACK Expert Jim Carpentier.

6-Pack Abs

Think that cranking out sets on the abdominal crunch machine will help you get a set of showy six-pack abs?  Think again.

These machines are designed to strengthen the abdominal muscles, which is all well and good for developing a strong, powerful mid-section. But they won't remove existing belly fat. You can have the most developed abs in the world, but if they're hiding under a layer of flab, noody's going to see them.

If you really want a flat stomach, the next time you're in the gym, walk past the crunch machine and pick up a jump rope.

A few minutes of jumping rope can torch calories and rev up your metabolism to burn fat all over your body, including your mid-section.

Tack on some sets of Planks to build and tone your core and you'll be on your way to the chiseled abs you've always wanted. The following three fat-blasting circuits will help you get there in no time. All you need is a jump rope, a medicine ball, a Swiss ball, and the willingness to work hard.

Add one of the following circuits to the end of your normal gym workout, and perform two rounds of the exercises prescribed. Move from exercise to exercise without stopping, but take a short break (about a minute) between cycles to catch your breath and have some water. Remember to keep your abs engaged during Planks so that you get the most out of each hold.

Circuit #1: Single-Leg Jumping Rope & Elevated Medicine Ball Planks

  • Jump rope on your right leg for 30 seconds
  • Jump rope on your left leg for 30 seconds
  • Plank with your toes elevated on medicine ball, 30 seconds
  • Left Side Plank with your toes elevated on medicine ball, 30 seconds
  • Right Side Plank with your toes elevated on medicine ball, 30 seconds

Circuit #2: Interval Jumping Rope & Planks with Toes on Swiss Ball

  • Jump rope slowly, 15 seconds
  • Jump rope quickly, 15 seconds
  • Jump rope slowly, 15 seconds
  • Jump rope quickly, 15 seconds
  • Plank with your toes elevated on a Swiss ball, hold for 30 seconds
  • Left Side Plank, hold for 30 seconds
  • Right Side Plank, hold for 30 seconds

Circuit #3: Jumping Rope & Planks with Forearms on Swiss Ball

  • Jump rope, 30 seconds
  • Get into a Plank position with your forearms on top of a Swiss ball. Use your forearms to roll the ball forward and backward for 10 reps (out-and-back is one rep).
  • Jump rope, 30 seconds
  • Perform 10 more reps of Swiss ball Plank Rollouts

Photo: 101sixpackabs.blogspot.com


Photo Credit: Getty Images // Thinkstock

Topics: CORE | ABS | JUMP ROPE | EXERCISE | CRUNCH | JUMPING | MEDICINE BALL | SWISS BALL