9 Effective Six Pack Abs Exercises


9 Effective Six Pack Abs Exercises

Melanie Yates

Getting six pack abs is not only to make the stomach exercise. Determination of the number of calories taken in the diet and cardio exercise also plays a significant role to get rid of fat. Imagine if you managed to get six pack abs, but still stubborn fat accumulates in the abdominal area. Sure looks ugly, is not it? Some thought sit-ups exercise is the only technique to get rid of abdominal fat smoothly and efficiently. Really?

According to a study on exercise that there are several other types of abdominal exercises that are more efficient than regular exercises. Let’s dive into Exercises to Get Six Pack Abs, and I hope our partnership is beneficial to your practice.

Effective Exercises to Get Six Pack Abs

1. Bicycle Crunch Exercise

The most effective exercise for your stomach is making bicycle crunch exercise. Because this exercise focuses on the abdominal rectus and also oblique muscle.

How to Perform:

  1. Lay down on the floor and put your palms behind the ear.
  2. Lift the left or right knee as high as 45 degrees toward your belly and do as you pedal bicycle.
  3. Touch the elbow as opposed to your knee lift.
  4. When you lift your left knee, make sure you touched the left knee with your right elbow and did it repeatedly like you’re pedaling a bike.
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For safety, do this movement carefully and make sure you do not pull your neck too forward. Entirely merely raise your shoulders slightly and not your back. Why not a few degrees only able to lift your knee, just make sure it is straightforward. To obtain maximum results, lifting little by little until the knee can lift to 45 degrees from the floor.

2. Captain’s Chair Leg Raise

The concept of exercise captain’s chair leg raise is easy.

How to Perform:

  1. Put your hands on the hand pad, and then you will make yourself dependent and lift your legs.
  2. Make sure, your knees bend and straighten the knee not to exercise it more focus on the belly rather than the hips.
  3. You can do this technique in anywhere as long as the right move. For example, you can put two chairs and hold the seat and at the same time, then do the movement as described earlier.
  4. To give you maximum results in your stomach, do a little swing to the left and right knees when lifting.
3. Ball Crunch Exercise

The concept of sit-ups with exercise ball exercises such as sit-ups as usual but this workout using an exercise ball as compared to lie on the floor. This exercise also focuses on the abdominal rectus. This exercise is more efficient because the legs fully involve in doing regular exercise compared to using an exercise ball. This exercise involves only on the stomach.

How to Perform:

  1. Put your back on the exercise ball.
  2. Make sure your hands placed behind the ear or across on the chest.
  3. Settle yourself as far as possible on the medicine ball and use your stomach to develop the body.
  4. Then repeat 16-18 times per set.
  5. Do as much as 2 to 3 sets.
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4. Vertical Leg Crunch

How to Perform:

  1. Lay the body in a straight line on the floor or liner.
  2. Lift your legs vertically upward while crossing.
  3. Then, lift your weight as you make regular barrage rise later do in 2 to 3 sets.
  4. Each set lower your legs toward the floor for maximum impact.
  5. Repeat 16-18 times for each set.
5. Long Arm Crunch

Long arm crunch is by straightening your arms upwards and pull it backward. Gestures like this will add a level of difficulty in doing sit-ups because your hands are weights. You can modify this technique by holding weights or dumbbells while doing this activity. But you should need to straighten your arms perpendicular to the floor. You can add ballast within your means.

6. Reverse Crunch

If you often use your head to lift the body, this time using a foot instead.

How to Perform:

  1. Push your knees close to the chest.
  2. This will make you even pulled back position.
  3. Keep your hands to stretch acting as a bit on the floor.
  4. The best way is to lift your hips.
7. Full Vertical Crunch

Full vertical crunch involves the muscles above and below your stomach.

How to Perform:

  1. Straighten your legs and put your hands behind your ears.
  2. Then, lift your head and your legs upward to form the letter ‘U’.
  3. Movement is somewhat tricky, so take care when doing this to avoid back pain.
  4. Find a comfortable area or forest floor behind your body with padding to reduce back pain.
8. Ab Roller

This exercise equipment can found in any gym, but not all places have equipment like this. It protects the neck and head while doing the movement.

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9. Plank exercise

Plank exercise or plank workout provides good muscle endurance in the abdomen and back.

How to Perform:

  1. Create an action as you do press.
  2. Then place your hands on the floor.
  3. Keep your back straight approaching the floor rather than away from the floor.
  4. Do it for 30 seconds to 60 seconds.
  5. Repeat the same movement as much as 3 to 5 times.

No need to buy gym equipment if it is beyond your ability. Do not waste the energy to do all of the above techniques. Catching the ‘less is more.’ You should choose the 2 or 3 best techniques in the comfort and ability, and that is sufficient.

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