Six-pack abs
is a top priority for men aiming to be desirable. As is the case, men end up
investing countless hours in crunching exercises, which is harmful for muscles.
As a rule of thumb, the sets are supposed to be a set of 10-12 reps for optimum
results. Often, weights are added as well as cable machine is used for maximum
impact. Another factor men often neglect is that fat covers abdominal layer,
which means they should be extra watchful of their diet.
What's in a
six-pack?
It takes
immense time investment, patience and dedication to develop six-pack abs.
Exercising consistently and dieting is necessary for shaping six-pack abs.
Rigorous exercise removes the abdominal fat layer, revealing muscular and toned
abs.
Below is
assortment of six-pack abs exercises for amateurs to develop ripped six-pack
abs:
Crunches
The most
popular exercise for six-pack abs is crunches. Given below is a step by step
guide:
- Lay on the
floor dead-straight
- Bring your
hand back of the head (without touching the neck)
- Slowly
bring the head above the mat
- Bring the
chest towards the knees
- Lower back
must remain on the floor
- Perform
10-12 reps/ set
Reverse
crunches
Reverse
crunches puts less strain on the neck and back as opposed to crunches. Perform
the following steps for reverse crunches:
- Repeat the
steps followed in crunches
- The arms
are kept straight
- Bring the
knees to your chest and hold them. Bring the hips above the floor and contract
the abs
- Perform
10-12 reps/ set
Oblique
crunch
- Another
derivative of crunches routine is to focus on obliques which develops six-packs
- Repeat the
first step as usual for crunches
- Repeat the
second step as well
- Now crunch
sideways on either side
- Perform
10-12 reps/ set
Crossover
crunch
The last
crunch derivative is the crossover crunch:
- Repeat the
steps of crunches. Take the foot to the opposite knee
- Lift the
shoulders from the floor, contracting the abs
- Keep the
neck still
- The elbow
meets the knee
- Perform
10-12 reps/ set
Knee raise
For lower
abs exercise, knee raise is the optimum exercise. Use dip bars or in other case
elbow straps. Pull-up bar can work too.
- The feet
are kept together and don't touch the ground
- Using the
abdomen, bring the knees upwards
- Perform
10-12 reps
Plank
The plank is
used to form a link between lower and upper body. Crunches are half work done
for attaining six-pack abs. Planks are essential for stronger abs and spine.
Here's how to perform planks:
- Hold the
body in a straight position
- Now look
at the floor
- Hold this
position for as long as possible
Umar Asad is
a an avid freelance writer having 5 years of experience in multitude of niches.
Cheers
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