【运动】Exercises to Get a Six-Pack Get, Exercises, 运动

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Overview
Hard, washboard abs are one of the muscle regions that people want the most to define and show off. But getting defined abs is about more than just vanity -- this muscle group also helps stabilize your back and torso to help reduce your risks of injuries. Several specific exercises can help you chisel out a firm six pack in your torso.

Russian Twists
End the Cold War between you and your stomach with Russian twists, which "Esquire" magazine ranks as one of the best exercises for your midsection. Sit on the ground with your legs raised an inch off the floor, your knees pressed loosely together and your hands resting on your knees. You should be balancing on your buttocks. Grasp your hands together, twist your torso to the left and tap your clenched hands on the ground. Lift your hands, twist to the right and tap the ground again. Repeat back and forth until you've tapped the ground 25 times on the right side and 25 times on the left side.

Wrist-to-Knee Curl-up
Lie down on your back. Raise your legs off the ground, bending your knees so that you form a 90-degree angle under your knees as well as between your thighs and torso. Position your hands at each side of your temples. Raise your shoulders off the ground and push your left elbow forward while bringing your right knee toward your chest so that it touches your elbow. Return to the neutral position and repeat with your right elbow and left leg. For the best ab-building, "Men's Fitness" magazine suggests doing three sets of 15 repetitions each.

Jump Rope
No matter how many crunches you do, your abs won't be hard and visible if you don't burn off your extra calories to slough off the extra weight on your midsection. Personal trainer Michael Olajide, interviewed by "Details" magazine, advises using a jump rope as one of the best ways to burn excess calories and reveal a firm six pack. Ideally, he suggests jumping rope for three minutes, twice a day.

Double-Leg Stretch
Lie down with your back on the floor. Bend your legs into a 90-degree angle and rest them on an exercise ball. Reach up by contracting your abs and slide your hands as far down your calves as possible without moving your legs. As your upper torso returns to the ground, slowly straighten your leg to push the ball away. Once your legs are straight, pull them back to the starting position with the ball still under your feet. For what "Shape" magazine calls "great abs guaranteed," do three sets of 10 to 15 repetitions.