How To Get 6 Pack Abs?
6 Pack Abs is the dream of almost every other guy working out at the gym. But it is difficult to achieve and more difficult to maintain after achieving. You should not only workout to develop your 6 pack abs instead you should take care of other factors also. Diet plays an important role in building those packs. Include lots of proteins in your breakfast. Drink lots of water and keep yourself hydrated throughout the day. It will help in burning layers of fat and be shaping up those muscles. Do not starve yourself and eat several meals throughout the day. Only crunches will never show the desired effect. I agree that crunches are helpful in building up six packs but you need to include variations to get good results. Here is a compilation of exercises which will help you in getting closer to your target of developing those 6 packs abs.
1. Roll Back
For doing roll backs, you need to sit straight and bend your knees. Move the upper part of your body upwards keeping your arms straight. Inhale while you get up and exhale while you get back in the initial position. Try to keep your legs together during the exercise.
2. Side Plank
It is quite an important exercise which helps in building up the 6 pack abs muscles. To do this exercise you at first need to lie on your side balancing your body with your forearm. Keep your body straight so that your body rests on your forearm. Stay in the same position for a few seconds and then flip to the other side.
3. Abs Crunch Machine
Using a machine is not considered good by a few trainers. However, it gives you good results. Abs Crunch machine is specifically used for developing those abs muscles. They have gripping handles at each side. Concentrate on Squeezing your rib cage while working out on the Abs Crunch machine. Repetitions should be slow and focus on the abdominal muscles.
4. Sit-Ups with a Medicine Ball
It increases the toughness level of the sit-ups making them more strict and focussed. For doing the exercise, you need to hold a ball between your hands while you get into the initial position of a normal sit-up. Lift your body upwards while keeping the ball over your head. Keeps your feet still and try to move only your upper body. You can include downhill slant to get better results.
5. Kneeling Crunch
If you wish to do this exercise, you need to get your hands and knees. Move your left arm forward as if you are reaching for something. Simultaneously extend your right leg outwards. In the next step make the elbow of the left arm and the right knee touch each other. Keep the other hand and knee stable while doing the exercise. Repeat the same movement with the other arm and knee.
6. Exercise Ball Pull-In
It is considered one of the best abdominal exercises for developing the 6 pack abs. For doing it properly, you need to lie down on the ball with only the support of your hands. Straighten your body until only the top of your feet gets fixed on the ball. You need to develop stability to perform this exercise. Keep your back straight and pull your knees inwards towards your chest. Take good care to contract your abs as much as you can.
7. Hanging Knee Raises
This exercise helps in shaping up the lower abdomen. You need to grasp a bar to do this exercise. Keep your body straight while hanging from the bar. Keep your legs together and curl up your knees towards your chest. Stay in the position for just a few seconds and then slowly get back into the initial position.
8. Lunge Split Jacks
Lunges have been considered the best for the lower body part but yes it helps in shaping up the abs too. This exercise is not very difficult. To do it, you need to stand in a straight position. Put your left leg forward and get into a split squat position. Similarly, put your right leg forward. Jump up into the air and land on the left leg. As soon as you land to enter into the split squat position.
9. Jackknife Sit Ups
It is the basic workout for developing those 6 pack abs. To perform the particular exercise, lie down on the floor. Stretch your arms and legs towards the ceiling while lifting your upper body and your lower body upwards. The midsection of the body will remain fixed though. The tips of your fingers should touch the tip of your toes. Maintain the position for a few moments and then return to the initial position.
10. Bicycle Crunches
This particular exercise is very much like a sit-up. You need to lie down on the floor. Keep your hands behind your head. Lift your upper body and your legs. Make your right elbow touch your left knee. Then make your left elbow touch your right knee. Keep on doing the repetitions as many as you can.
Building six pack abs requires lots of efforts and patience. Practice the exercises and let me know their results.