Developing the six pack abs involves a lot of hard work and persistence along with the strict diet.Planning out a proper six pack diet plan that contains the right amount of proteins and complex carbohydrates is also important to increase the effectiveness of the workouts.
Exercises :
1.Jack Knife Sit Ups
It is one of the comprehensive stomach exercises that work both the upper and lower regions of the abdominal muscles. Lie on the floor with your arms above your head and your legs stretched out. Lift up your arms and legs simultaneously until your fingers almost touch your toes. Wait for a few moments and return back to the starting position. Repeat it 12 to 15 times at a stretch which makes 1 set. Do 2 to 3 sets.
2.Reverse Crunch
Lie down on the floor with your hands placed under your head and your knees tucked in towards your chest at a 90-degree angle with your feet crossed together.Now, lift your hips off the floor by contracting your abs and extend your legs up and again lower the legs down to the starting position and remember dont let your toes touch the floor. Make sure that the abdominal muscles ate continually engaged.Repeat it 20 times at a stretch, which makes 1 set. Do 2 to 3 sets.
3.Seated Leg Tuck
Sit crosswise at the edge of a chair or bench gripping the sides with your hands.Now lean back approximately at a 45-degree angle and raise your legs slightly and bend your knees. Curl your upper body by rounding your back and bringing it towards your pelvis and simultaneously lifting your knees towards your head and the coming back to the starting position. Your body will form a V shape and you will feel the crunch in your upper and lower abdomen. Repeat it 20 times at a stretch which makes 1 set. Do 2 to 3 sets.
4.Ab Wheel Roll (you can use smooth towel which slips on floor)
Hold the handles of the ab wheel with both hands and gradually push it forward till your back is flat and your arms are fully extended in front of your body. Stop when you feel that you cannot roll forward any further.bring your body back to the starting position by pushing your hip back. Repeat this move 15 times at a stretch which forms 1 set. Do 2 to 3 sets with a gap of 1 minute in between.
5.Extended Plank
Come to a push-up position just like in the picture. Keep your arms and back straight and hold this position for 20 to 30 seconds while breathing normally. Return to the starting position. Repeat it 15 times at a stretch which makes 1 set. Do 2 to 3 sets.
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