Exercises for Six-Packs Marking the abdomen area is the goal of true fitness lovers. And, is that this summer you can teach a six-pack of steel, at the level of a chocolate bar.
Sure, it requires effort, regularity and, of course, decision. But, if you want to enjoy a magazine cover physique this summer, you should get “on the job now”. Fortunately, professional trainers have revealed the secrets to achieving sculpted abs.
Table of Contents
1. Jackknives / Razors
It is one of the basic exercises to mark the muscles in the core area. It requires coordination.
Is contains lying on your back and stretching your arms and legs upwards. Also the idea is that the tips of the hands can touch the tips of the feet. With this exercise also you will be able to exercises for six-packs several areas of the body.
Benefits
- improves balance
- You manage to mark the abdomen
- toned legs
- It’s a type of cardio
- It can be done in any space of the house.
- It is an easy technique to carry out.
2. Reverse Crunch
This exercise allows you to mark the abdomen area with better tension. It also consists of lying on the ground face up. The legs are the ones that move, while the back is partially support on the floor.
The athlete must lift both legs. Once elevated, he can stretch them up and raise his hips to intensify the tension. But, he can also slightly bend his legs while lifting them. Once he’s on top, he should raise his hips.
The palms of the hands should be left on the ground to help stabilise. However, the force should be exert by the core and leg muscles, not the hands.
Benefits
- The central muscle of the torso is work
- They do not generate tension in the back and neck
- Slight modifications can be made to target specific areas of the abdomen
- It is not necessary to have special equipment
- It can be done at home
- Gives stability and balance
3. High Side Plank Crunch / High Side Plank Crunch
The High Side Plank Crunch, also known as a side plank or plank, can be tricky at first. However, when the technique is master, it allows you to work on the lateral area of the abdominals.
It would help if you were lying on the ground but in a lateral position. For example, the body should be supported based on one arm while the other extends upwards.
The hip rises to the height of the armpits. The arm that supports the body can kept straight or flex. The elbow use as support if this second option is chosen.
Go up and down for ten repetitions, and then change the position to work the other torso or lateral side. To get the greatest out of the workout, do 2-3 sets on each side.
Benefits
- Abdominal fat is decrease
- The rectus abdominals and the transverse are worked.
- Promotes deltoids and chest
- Strengthens the shoulders and arms
- Strengthens the abdominal area
4. High Side Plank Twist
As its name indicates, it is a variant of the presented exercise. It is a plank twist, but keep your sideways position with your arm extended instead of moving your hips up and down.
The movement is made by the free arm, which goes up and down under the arc of the other component (the one in a straight position). Therefore, it is ideal if you have already mastered the previous technique.
Likewise, 2-3 series of 10 repetitions will be perform on each side to enhance the Exercises for Six-Packs.
Benefits
- Strengthens the obliques and the entire core
- Strengthens the back
- Helps develop arms
- Tones the abdomen
5. Plank / Iron
The anaerobic plank is one of the complete exercises to have a six-pack and work various areas of the body.
There are many plank varieties, but the most basic consists of lying face down on the floor. The feet should be next to each other, spikes to the ground. Also with the hands flexed or stretch, this position should maintain for 30 seconds.
Of course, as it gets easier, you can increase the resistance time. In the same way, other variants of the plank can be incorporate, such as raising one of the legs while exerting pressure on the abdomen.
Benefits
- Calories are burn
- It works several muscle groups: gluteus , transversus abdominis, rectus abdominis, obliques.
- Strengthens joints and muscles, thus preventing injuries.
- Improves stability and balance
- It does not require special machines
- It can be done at home
Conclusion
It is essential to consider general recommendations when exercising the abdominal muscles and having a defined six-pack. According to the Kovacs Foundation, in an article publish on the Web of the Back, also states that “exercise should done slowly” in this way, the risk of a pull is reduce
