How to get 6 pack abs
Six Pack Abs
Its defined as the best shape a human can achieve for his Abs. In fact Six pack abs is nothing more than a perfect and strong abs muscles, which is well shaped in six layers. Its not an easy task! It takes time,perseverance,dedication and will power. Working out in gym on body muscles alone won’t help to get Six pack abs, you need to follow a strict diet too. Lets cut down this into simple steps.
Muscle Training
Note: Before doing any exercise mentioned below, you must do warm up exercises for 10 to 15 mins. Any warm up exercise will do like jogging or walking or jumping.
1. Sit Ups
“Sit Up” is the primary muscle shaping technique that leads to Six pack abs. Its the basic exercise any trainer would suggest when it comes to abdomen.
How to do a sit up ?
Setting the Position:
Look at the above shown figure closely. As in the figure, you need some body else’s help to do sit up. You can do the same with out a help too. Fix your foot against a poll or a horizontal bar (on which weight can be applied). Interlock your foot inside the horizontal bar and lean flat against the floor. Now you are lying on the floor as a flat body with your foots crossed against bar. Fix your hands at the back of your head as shown in figure. Now that’s the position!
Doing Sit Up:
First Move: Rise up to your foot (as shown in figure) and try to touch your thighs. While doing this breath in deeply.
Second Move: Move back to the old flat position slowly. Exhale slowly while doing this.
You are done! Now repeat this step 2 or 3 times.
Counts:
Start doing this exercise with a count of 10 nos everyday for the first week. Increase to 20 next week and 30 and 40 and upto 50 a day!
2. Crunches
Crunches are one of the key exercises involved in shaping your abs. Different types of crunches are there.
Normal crunches
Step 1: Lie flat on the floor on a mat (or without one) in supine posture (Your eyes facing the top).
step 2: Bend your knees as shown in figure.
step 3. Bend your arms supporting your head.
Step 4: Exhale slowly and Lift your shoulders towards the ceiling (not towards your knees). When lifting force should be on your abs muscle (strictly). All other parts of your body like shoulders, head, neck and spine should be free of force and should feel ease. Don’t lift your body completely from the floor.
Step 5. Inhale slowly and ease back down to the floor. Don’t just go down all on a sudden. Slowly inhale and go down where force should be on abs muscle.
Repeat this step 10 times.
Watch this video for more info on crunches:
3. Side Crunches
Step 1: Lie flat on the floor as in previous step.
Step 2: Bend your knees as shown in figure (previous step)
step 3: Bend your arms and keep it as a support to your head.
Step 4: Exhale slowly and lift your left shoulder towards your right knee.
Step 6: Inhale slowly and come back to previous position.
Step 7: Exhale slowly and lift your right shoulder towards your left knee. After this Inhale slowly and come back to normal position.
Repeat this 10 times.
Watch this video for more info on Side Crunches:
4. Reverse crunch
Step 1: Lie flat on the floor and keep your palms down on two sides of your body.
Step 2: Inhale slowly and lift your knees (bent position) up.
step 3: Exhale slowly and lift your hips (using abs muscle) from the floor.
Step 4. Come back to normal position.
Repeat this 10 times.
Watch this video for more info on Reverse Crunch:
5. Bicycle Crunch
You can watch the video below to understand Bicycle Crunch properly. This is a tough exercise which involves much strain.
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