The best abs workouts

Published by Gymmangesh on

The Best abs workouts-Six Pack Abs not only make you look attractive. With a little hard work and the right diet, you can also make your six-pack abs easily, no matter what your body is.

Six-pack abs

Six pack abs make a guy’s looks even more attractive. There is no fixed time for making six-pack abs, it depends on body texture and strength, etc. But usually, six-pack abs can be made by going to the gym every day, following a good diet chart and doing a few exercises.

Do crunch exercise
To perform crunch exercise, lift the upper part of the body while lying on the floor and inhale. You will be able to feel its effect on the abdominal muscles. This exercise is most important in making six-pack abs.

15-20 reps or to failure

Do crunch exercise
Credit:- https://www.verywellfit.com/how-to-do-a-perfect-abdominal-crunch-1229513
The best abs workouts

Long Arm Crunch, Reserve Crunch, and Jackknife
You can do a long arm crunch, to do this, sit with your knees bent and then lie down, now move your hands backward and bring them in line with your face and crunch. To crunch the reserve, lie on your back and place your hands under the head. After this, bend your knees towards the chest at 90 degrees. Now lift the legs and crunch. Jackknife is also a good exercise for six-pack abs.

15-20 reps or to failure

 Reverse Crunch
Credit:- https://www.verywellfit.com/hip-lift-abdominal-exercise-3120053

Hanging crunch
For this, you can use a monkey bar or strong tree branch or any strong wood of the house. To do this, first of all, hold the bar or tree branch vigorously and open your arms completely. Exhale slowly and bend your knees and bring them closer to your abdomen. Stay the same for a few seconds and lower your legs while exhaling. Do three to four sets of this exercise and apply 12 reps to each set.

15-20 reps or to failure

Hanging crunch

Do sit-ups
To do sit-ups, first, lie down on the floor and bend your knees and place the paws on the floor. Now put the hands behind the head or on the chest and try to bring the upper part of the body from the shoulders along the waist to the knees. In this way, the muscles of the stomach work with their full strength and they are infused with strength. A medicine ball or any other weight may be placed on the chest to perform sit-ups.

15-20 reps or to failure

Do sit-ups
The best abs workouts

Lift leg
To start the leg lift, lie down on the floor and keep the feet straight and hands on both sides of the body. Now, raise the legs straight together and bring them up to the waist at a 90-degree angle without turning from the knees, stay in this position for 6 to 10 seconds, and then return to the first position. By doing this 10 to 12 times daily, the muscles of the legs along with the lower abdomen provide the necessary strength and slowly the six-packs are formed.

15-20 reps or to failure

 Lift leg

Alternate side planks
For this, you will need a flat surface and a matte. To do this, first of all, lie down on one side and stand with one hand on the ground and stand up straight. Keeping your body straight, move your shoulders backward. Make sure that when you are in this position, your body is straight and your back does not move. After a while, do the same exercise from the other side. Do three sets of this exercise and stay in such a position for at least 60 seconds from each side.

15-20 reps or to failure

 Alternating side plank

Bicycle Crunch
For this, you will need a matte and flat surface. To do this, you lie down on the ground and make sure that the lower part of your body is touching the ground. With this, move both your hands behind your head. Then bring your knee close to your chest and lift your shoulders. After doing this, gently move both feet after each other as you ride the bicycle. While doing this, you touch your right corner with your left knee. Do three sets of this exercise and take 20 raps in each set.

15-20 reps or to failure

Bicycle Crunch
The best abs workouts

Spiderman push-ups
For this also you will need a matte and flat surface. To do this exercise, you brought yourself into a push-up position. After this, bring your right knee slightly up and try to touch with the elbow of straight hand. Go down as much as you can. Bring yourself up and slowly move the foot back to normal. Then do the same exercise from the other side as well. You can do three to four sets of this exercise and do it 8 times in each set.

15-20 reps or to failure

Spiderman push-ups

Ni tuck
For this, you need a flat surface. To do this, move your hands down in a regular push-up position (palms directly under the shoulders). With your body upright on the ground, pull the left knee towards your stomach. When you do this exercise, the lower back will take a slightly rounded shape and go upwards. Stay in this position for a while and keep the core muscles tight before putting the foot back down. Do 3 sets of this exercise and take 12 to 15 raps in each set.

15-20 reps or to failure

abs
Credit:- https://www.blogilates.com/30-day-flat-abs-challenge/

Best abs workouts Diet

Ok diet
To make six-pack abs, it is very important to have the right diet along with exercise. For this, take a diet of protein, eat more sprouts. For this, you can include soybeans and oats, oatmeal, etc. in your diet. Drink at least 3 to 5 liters of water a day. Soups, green vegetables, and fruits are also good for abs.

The best abs workouts

High intake
It is not necessary to take supplements to make six-pack abs. Believe it, no powder or pill can compete with a nutritious plate of food. Multiple side effects can occur without Bina Expert Prescription or an overdose supplement.

Diet for non-vegetarians
Eating eggs is beneficial for bodybuilding. Eggs should always be boiled and eaten. You can ask your gym instructor how many eggs you need to eat to make six-pack abs. Eat only the egg white because the yellow part contains fat. You can eat crab meat, it has a variety of nutrients. Eat mutton or lamb meat, it is rich in protein, iron, zinc and vitamin B. Eating mutton once a week will be beneficial. Also, eat fish, this will give you omega 3 fatty acids.

Diet for non-vegetarians

Drink More water
About 70 percent of our body is water. Muscles are like water-filled balloons. Not only this, but the proper amount of water is also required in the body for digestion or proper blood circulation. Drinking less water not only worsens your health but also reduces the benefits of exercise.

Drink More water

Hasty or bizarre exercises
It takes some time for anything to happen, so do not rush. Six-packs do not make abs in ten days a week, no matter how much you exercise. Any abscess

Why Six Pack Ab is not being made


It is good that craze has increased in people regarding fitness and bodybuilding. Six and Eight Pack is now the dream of the youngsters. But most of the youth are heard saying that even after a few days of workouts, their abs are not being produced. When it comes to bodybuilding and building an ab pack, many things have to be kept in mind with it. Probably due to these reasons your six-pack abs are not able to be made.

You are not doing enough heavy exercises
Swats, deadlifts, barbell push exercises, and chin-ups are some of the exercises that are very important for making abs. These exercises not only work on the whole body but also help the abs emerge by burning excess calories.

The best abs workouts

Your workout training is not enough
Often people are seen doing the same exercise to make six pack-ab. There are very few people who do dragon flags and Turkish get-ups. For Six Pack Ab Exercise, it is important to rotate your exercise and put some hard but effective exercises in the exercise plan.

Maybe you are not doing cardio before
Cardio exercise helps you to focus on your goal and it also gives the benefit of exercise. An increase in blood pressure and the formation of muscles in a certain area increase specific fat lipolysis (also known as spot reduction). For this, you should conduct a HIIT session, in which 20 sets should be 30-second sprints and 30-second cast. Next, perform the Tuff Ab circuit. They develop abs and remove the fat from them.

You are not working properly on your lower abs
Crunchies do not affect the lower abs. Only Lower Ab Exercise works for this. So the people who keep doing only Cranchez cannot get any result of Six Pack Abs.


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