Crunching Six-Pack Abs

By   




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

No comments:

Post a Comment