How to Make Six Pack Abs

six-pack-abs To make six pack abs will be the toughest goal for fitness freak or lover. But if you have a desire to work hard on abs and take proper diet, then one day you will definitely get a striking six pack. One thing you make sure that, you will lose your all the unwanted and excess belly fat before start to build abs.

We have 3 abdominal muscles: Rectus abdomnis, external obliques and internal obliques.



Abdominal Exercises for abs:

1. Crunches:

It is the overall abs builder exercise.
Lie flat on your back, bend your knees and keep your feet on the ground or bench to give extra squeeze then put your hands behind the neck or on the chest.



Now move your shoulders and push you upwards towards your knees and try touching your chest to your knees. Lower your back and get back to the starting position.

2. Reverse crunches:

Lie on a bench which has something for support then bend your knees and bring them towards your face without lifting the pelvis off the ground. Now get the pelvis in action and bring your knees towards the face contracting your abdomen as much as possible.



Lower your knees and get back to the starting position. Avoid jerky movements and perform as many reps as possible.

3. Side bends:

You can perform this exercise with dumbbell or plates held in either hands, and without them for shaping lateral abs.

Stand straight and holding a dumbbell in each hand or without them. Now bend towards the side opposite to the dumbbell and get back to the starting position then bend towards the other side and complete the first rep.
Keep your neck and hands relaxed.

4. Leg raises:

Sit at the end of a bench and hold the side for supports, and your legs remain extended completely. Now raise your legs without bending your knees and go high as much as possible. Lower the legs until they are parallel to the ground.

Other abdominal exercises: Seated leg tucks, vertical bench crunches, hanging reverse crunches, bench kickbacks, abdominal bicycle crunch, cable crunches, core exercises and rear leg scissors.



rakesh

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