# @thetrainingmanual on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CWis9zPKMTH
- **Gondola URL:** https://gondola.cc/posts/21676650-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/d9f714f5d2.jpg
- **Posted:** 2021-11-21T15:03:14.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

🤷‍♂️ Which one is your favorite? 💪 Tag a friend that wants a 6pack💪
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So here we have 4 of my favourite exercises for sculpting my 6 pack. Bear in mind you need to be below 10% bodyfat to make your abs visable so if you are above 10% make sure you track your calories and remain in a deficit!
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1️⃣ Hanging Sprinters:- The hanging wind sprint is a dynamic abdominal exercise that combines a sprinting motion with an alternating hanging knee-raise. It can be performed hanging from a bar, on a dip station or parallel bars, or if grip strength is a limitation, by placing the elbows in ab straps.
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2️⃣ Window Wipers:- The windshield wipers exercise is designed to activate the core stabilizing muscles, specifically the obliques and the rectus abdominus muscle. The exercise also causes muscle activation of the gluteal muscles to help stabilize the hip.
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3️⃣ Jacknife Sit Ups:-The jack knife crunch exercise chiefly targets the abdominal muscles. Other muscles that support and work with the jackknife sit up include the obliques on the sides of your abdominals, your inner thigh muscles and your hip flexors that bring your knees toward your chest.
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4️⃣ Janda Sit Ups:- Also known as "the hardest sit up". As you sit up, think about closing the space between your ribs and pelvis to maximally shorten your abdominal fibers. Exhale fully as you reach the top. Squeeze your glutes and hamstrings throughout. Lower slowly. Take at least 2-3 seconds to lower yourself back down to the floor.
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#absworkout #homeworkout #fatloss #cardioworkout #absworkouts #coreworkout #diet #dieting #6pack #exerciseprogram #coreworkouts #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #didyouknow #deadlift #squat #hypertrophy #legday #workout #yogaformen #irishfitfam #mobility #yogafit #iifym #solgym

## Stats

- **Views:** 0
- **Likes:** 1,583
- **Shares:** 0
- **Comments:** 9

## Credits

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

yogafit, coreworkout, yogi, didyouknow, dieting, diet, yogaformen, irishfitfam, 6pack, hypertrophy, absworkouts, iifym, mobility, coreworkouts, flexibility, mobilitywod, absworkout, exerciseprogram, bodybuilding, fatloss, deadlift, cardioworkout, squat, yoga, homeworkout, solgym, fitness, workout, physicaltherapy, legday

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