TOP FIVE EXERCISES TO GET SIX-PACK ABS
Six pack abs- a lean, muscular midsection is an ultimate sign of physical fitness. It is a general goal of the people who want to get in shape. And the phrase ‘six-pack abs’ has become a shorthand for describing a particular level of fitness that is considered as an aesthetic goal. A well-defined midsection is obtainable for anyone who is willing to put hard work, dedication, time and patience into their dream of achieving physical fitness. Having six pack abs require two basic things; losing fat and building muscle and this can be done by dieting and exercise consistently. As far as diet is concerned you should try to keep your metabolism steady. So, foods that slow your metabolism should be avoided like refined carbohydrates, sugar, and high-fat foods. But our main focus here is on exercises that help you drop belly fat and gain abdominal muscles.
When it comes to abs workout people believe that crunches are a way to tone the midsection muscles. It’s true that crunches are an important part of abs workout routine but it takes more than a couple of hundred crunches every day to reach the goal. Apart from crunches, you should add some exercises that work your core muscles which lie deep within the torso. Rectus abdominal is the muscle group most associated with a ‘six-pack’. Other core muscles include external and internal obliques, serratus anterior and transverse abdominals. So, the goal isn’t just to have great abs but to have a great core. Following is the list of 5 exercises that will help you to attain your dream chiseled flatter stomach:
These are done to develop upper and lower rectus abdominals.
Attach a rope to an overhead pulley and grasp each end of the road in your both hands. Now kneel down holding the rope in front of your forehead. Then curl your torso downward, rounding your back and move your head towards your knees. You’ll feel your abdominal muscles crunch together. Be in this position for about 3 seconds then release and slowly return to starting position.
Hanging Leg Raises
Start by hanging from a pull-up bar with your feet off the ground. Contract your abs and tuck your hips underneath you. Without swinging, try to raise your legs up towards the bar by using only your core strength. Relax your glutes and tense your abs as your legs slowly come up, pushing into your armpits lift your legs as high as you can. Lower slowly to work core muscles to the maximum and do 5 reps.
For shaping up external oblique, intercostals and pectineus, lie on your back on the floor and extend your arms straight back behind your head. Your legs should be extended too. When you exhale bend at your waist while simultaneously raising your legs and arms so they can meet up in a jackknife position. Legs should be lifted to an angle of 35-45 degrees. While doing this your upper torso should be on the floor. Then as you inhale lower your arms and legs back to the starting position and repeat.
Seated Leg Tucks
Sit on the edge of the bench, balancing your legs out in front of you. Use your hands for support and keep your back flat. Now slightly raise your legs and lean backward at about 45-degree angle. Curl your upper body towards your pelvis and bring your knees in towards you as you move your torso closer to them at the same time. You will feel your upper and lower abdomen crunched together. Lower your knees and torso from this position back to the starting position.
Start in a plank position with your forearms flat on the ground, elbows under the shoulders, spine straight and legs straight back. Engage the core.
Bring your right knee to your chest and simultaneously bring your left knee to your chest as you return to the starting position. Continue to alternate knees for one minute.
Apart from the above mentioned main exercises, some indirect exercises for abs like squats, deadlifts, overhead squats, overhead presses and triceps pushdowns can also help to various degrees in achieving your goal of chiseled six-pack abs.