Work on that six-pack

In the fourth in the series on six-pack abs Muay Thai instructor and personal fitness trainer Biki Bora shares his secrets towards sculpting your own six-pack.

A few tips along the way:

• Always involve a trainer in the effort to intensify the work-out in a scientific way.
• This is also important to ensure that the move is executed right, since a partner can help you in certain poses whether it means in holding your feet down or your knees down in the more advanced abs exercises.
• Eating the right food is important.
• The abdominal exercises must be intensified to isolate and work core muscles.
• The number of reps is not as important as doing each move right, and slowly to maximise benefits.
• It is important to breathe correctly throughout the practice.
• As you empty your lungs, exhaling, in the difficult part of any move, also remember to keep your stomach taut and engaged.
• In between moves and breath sequences, continue to breathe normally. Holding your breath will be counter-productive and reduce your stamina.

This set of exercises is a follow-up to the sets we covered in Part I and Part II. Since these are advanced moves you should have already practiced the earlier abs exercises before proceeding to do these.

For more on Biki Bora's health and kick-boxing tips visit http://bikiboxing.blogspot.com

Disclaimer: Kindly note that aiming for a six-pack presumes that you in good physical shape. Also, the regimen has to be tailored to individual needs for which you must work in tandem with your own trainer and dietician. This series only provides broad guidelines.

Lie on the ground, your legs bent at the knees and feet flat on ground, about half a foot apart. Put your hands behind your head, fingers interlocked. Inhale, exhaling and emptying your stomach fully raise your head, moving it towards your knees. Simultaneously your elbows should move to close to each other. Look at your stomach as you continue to raise your head up.

• Exercise your way to 6-pack abs

Breathing continuously, touch your right elbow to the left knee, twisting your torso as much as you can to the left. Then, twist to the right, touching your left elbow to the right knee. Move your torso back to the ground as slowly as you can, your elbows flared. This is one round.

Initially repeat five times. Slowly increase reps to 10.

Points to note: Ask partner/ trainer to hold your feet down while you move up and back. Otherwise they will lift up, and the intensity will be reduced. Also, while going down do not touch the back to the to the ground but keep it a few inches off the ground. This intensifies the exercise further.

Sit on the ground with your legs stretched out, feet lightly touching on the inside. Interlock your fingers, placing your hands behind your head. Inhale. Move your head back, towards the ground, elbows flared to the side. Move as slowly as you can.

Exhaling and moving your elbows close to each other, move your head and torso upwards, looking at your stomach all the while. Continuing to breathe normally, move your head as close to your thighs as possible.

This is one round. Do five initially, increasing up to 10.

Points to note: Ask partner/ trainer to hold feet down while moving torso up and down.

Lie on the ground, interlock your fingers, with your hands behind your head. Bend both your legs at the knees, keeping your feet as close to your hips as possible, crossing them one over the other. Twist from the waist towards your left, raising your head towards your knees, elbows moving closer. As you come up fully twist towards the left as far as you can, moving your right elbow towards the left side, eyes looking to the left, as shown. Move back slowly, then repeat the move towards the right side.

This is one round. Do up to five reps initially, increasing stamina with practice so you can do 10 rounds as you advance in practice.

Points to note: This move requires assistance since the torso lift may be difficult initially. The feet have to be held down by a partner/ trainer; plus the upper body may need to aided up initially till the body gets used to intensity of the exercise. Involve your breath, emptying your lungs out completely as you begin to move up.

Lie on your right side, keeping your right hand out in front on the ground. Your left hand should be bent at the elbow and palm on the ground for support. Your right leg may be bent at the knee, aligned with your body. Breathing normally, lift your left leg in the air, doing side lifts 10 to 20 times. When the leg has been sufficiently challenged, move it out in front, as shown. Lift and drop 10 times.

Now shift to your left side, repeating the entire sequence for the right leg.