Nowadays everybody wants six pack abs and very fond of it too. And to get six pack abs they do lots of efforts but unfortunately many of them get fail. This is because they don’t have proper knowledge of nutrition, healthy diet and exercise.
Abs is just an abdominal muscles like other muscles of our body. Your abs muscle in not visible only because of your high body fat percentage. To make six pack abs visible, you to have to lose your belly fat or we can say that you have lose weight. Here you will get a simple and easy ab workout routine to get six pack abs.
1.Lying down leg raises
Lying Down Leg Raises targets lower abs and we have selected this exercise because of two reasons. Firstly, a lot of people focus on upper abs but lower abs is a problematic area. Secondly, to train our lower abs we need to use our lower body which involves more energy and effort utilization.
You need to keep a few things in check while performing leg raises. In that, whenever you raise your legs, most number of people raise their legs to an extreme level which results in lifting of Glute muscles off the ground. What I am trying to say is that you cannot lift your Glute muscles off the ground.
Second, whenever you bring down your legs, bring them down slowly and in a very controlled manner. While lifting, breathe out and squeeze your abs. Slow down. Lift it up. Breathe out. Make sure your glute muscles are in touch with the floor. Another very important thing which I would like to add here is that controlled movement is very important and not fast movements. Perform these exercises with controlled movement otherwise your lower back might get strained. So make sure the movement is controlled and the movement is in check.
2. Mountain climbers
Mountain climbers is one of the great ab exercises to really get to the abdomen completely engaged and to burn more calories plank position on the palms shift your body forward shift the shoulders forward then you’re gonna drive the knees simply towards the chest push it back to the starting position and repeat constantly till the time you feel the fatigue.
crunches is an exercise which almost everyone performs in all the gyms but my technique here is a little different. So I just want to tell you about the little difference.You have seen a lot of people perform crunches and what they generally do is there is no connection with the muscle. There is a jerk in the lower back. My difference here is that before starting crunches you need to keep your upper body and shoulder lifted up at your starting position. And after that, you need to come up a little and squeeze the muscle. And if you want to increase the difficulty level, you can keep your legs raised. Raise your leg. Hold it there. And squeeze the muscle.
Plank is one the best effective exercise for core muscles. You begin plank by lying on your stomach.Place your elbows below your shoulders, the hands with the palms on the ground, and onto your toes.
This will make a straight line from the shoulders to the heels. Hold this position for approximately 10 seconds. In the event that you can keep up this stance and hold longer, you may do as such. On the off chance that you start to lose act by plunging down or moving side-to-side, at that point you have played out this for a really long time.
The key here is to maintain good posture for as long as you are able to. In are able to maintain this form, you can keep up this stance and hold longer, you may do as such. On the off chance that you start to lose your form by plunging down or moving side-to-side, at that point you have played out this for a really long time.
If this is too difficult for you, you can perform this exercise by placing your knees on the ground and arms in the same position,and again holding for an accumulated total of 60seconds with good posture.
5. Seated V Ups
The next exercise which we are going to perform is Seated V Ups. Most people when they do a V-up, they bring their torso completely off the ground and try to touch their toes.That type of V-up is wrong at all because you are utilizing an abundant excess force the constraction in your abs isn’t as intense all through the complete range of motion.
To perform seated v ups you need to bring your knees close to your chest, squeeze your abs and breathe out. You need to complete the rep completely under control.
And so the first version or the variations when you have your feet completely on the ground and then you just come up and your feet for about a 45º angle,or your legs for about 45º edge with the floor, and afterward you set your legs back down. Up and back down. And so that is the easiest variation.
The second hardest variety is the place you put your feet totally off the ground, you come up and down, up and down. You need to perform completely under controls. Most people do V-ups where they do jerking around and using momentum.
And then finally, the one you do, when you do V-ups you can put a weight in between your feet. Typically between ten fifteen even twenty pounds and you can put it right in between your feet and you can use the same thing,so your feet are gonna be completely off the ground should come up. You need to do it slow and under control, this is how the abs exercises should all be done.If you have lower back issues, just be careful with this exercise.
- You need to perform these fat burning ab exercises 2-3 days a week to burn belly fat and get six pack abs. As the above all exercises hits all the muscle group of your abdomen.
- Except these exercises, diet and nutrition plays a very important role either in dropping body weight or to build muscle. So try to avoid processed food as it is the main hindrance in your goal to lose weight.