If you have watched this season of The Bachelor, it is impossible not to have noticed Jake Pavelka's, 6 pack abs.
Jake is 32-years old, a really nice guy (or so it seems), a handsome commercial pilot with rock hard abs.
How does he get them? Jake started taking flying lessons at 12-years old. He knew then what he wanted and that being in shape would get him farther.
Jake was an airline captain flight instructor at 23. His hobbies are flying acrobatic planes and taking dance lessons. Those dance lessons have paid off. He has shown us his moves on more than one occasion.
Jake eats well. His diet is said to be lean and healthy. That would mean very little red meat or bad fats, and a lot of fruit and veggies.
His workouts include a lot of core work. Those exercises may include a side bridge. This is not only great for your core but it strengthens your entire body. You will lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet on top of one another. Hold in your core/entire abdominal area so that your belly button is pushing toward your back and press your forearm against the floor to raise your hips until your body is straight from ankles to shoulders. Hold this for 15 to 45 seconds, then repeat on the other side. If you have a hard time doing this put your bottom leg on the floor in an angle position so you are only holding up one half of your body rather than your entire body.
Jake may use a medicine ball to do sit ups. These balls come in a variety of weights so you can tailor your workout to your ability. You will lie on your back with your knees bent and your feet flat on the floor. Hold the medicine ball (Start with a 5 pound ball or if you are in a store try out a variety of weights.) to your chest and have a partner stand in front of your feet. Push your lower back into the floor flattening the arch and hold. You will curl up and throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you. This is a great exercise. If you don't have a partner do these on a sit-up bench and just hold the ball. There are machines that simulate this exercise but they are expensive.
Exercising with a medicine ball. wikipedia
Jake does isometric exercises. This is where your joint angle and muscle length do not change so they are done without any range of motion. An isometric squat is an amazing exercise that requires no props. You will stand against a wall with your feet shoulder width apart. Slowly slide down the wall (Some do this with a stability ball behind them.) until your thighs are parallel to the floor. You do not want your knees to extend past your toes so move your feet away from the wall until that happens. Hold this for as long as you can - work up to one minute (Think of something else!) and do these a few times. These are one of the best quadriceps exercises and they are totally free.
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Although most of us do dynamic exercises it seems that isometrics are better than dynamic exercises at increasing maximal strength at the joint angle causing a greater degree of flexibility. Gymnasts use isometric exercises and are very strong during exercises that require a huge range of motion.
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