Ab Workouts For 6 Pack

No! Belly muscle exercises do not make you suddenly get a six-pack. Almost every man has a sixpack, only this is not well visible by the fat layer on top of it. By dropping ( lowering fat) you can remove the fat layer around your belly. Do not do this just by doing abdominal exercises. But, for example, doing more exercise ( strength training and cardio ) and / or less food (a negative energy balance ).

A sixpack is visible at a fat percentage of approximately 10-12% in men. For women, this percentage is about 18 percent. In short, for a sixpack you usually have to train and slim for months. You can not get a sixpack in 6 weeks by doing stomach exercises

Plank

The Plank is one of the best exercises for a strong core. Try to tighten your abdominal and muscular muscles!

The Plank is as follows:

• Place your elbows straight under your shoulders.
• Keep your belly and muscle muscles tight.
• Keep in mind that you keep the body as straight as possible.
• Keep this position as long as your shape drops.

Make sure your lower back does not draw hollow but your body is as straight as possible. You do this by tightening your abdominal and muscular muscles. Additionally, it is important that you bring shoulder blades to each other.

Mountain climbers

The mountain climbers is an excellent exercise for strengthening your core muscles.

The mountain climbers are as follows:

• Place your hands and feet on the ground ( push-up position).
• Tighten your abdominal and biliary muscles. Your back is in a neutral position.
• Then, take one leg to your hands.
• If you want speed, you can execute the exercise at a higher rate.

Cable Crunch

This is a perfect insulation exercise for the middle abdominal muscle. Pay attention to the performance. Our personal coach represents him in the video below.

The cable crunch is as follows:

• Sit down on your knees and hold the cable for your neck.
• Breathe in and curl your vertebral column by trying to bring the breastbone to your neck.
• Breathe out during the movement.

Note that you do not move from the hip muscle, but the movement makes from your abdominal muscles.

Reverse Crunch

This is an excellent exercise for people with weak abdominal muscles. Because the exercise is quite difficult, we recommend beginners to do this exercise with slightly bent knees.

The Reverse Crunch is as follows:

• This exercise can be done on a bench as well as on the ground.
• Lie on your back.
• Raise your legs to a horizontal position and then lift the pelvis by rolling up your spine.
• Try to raise your feet as if you want to hit the ceiling.

Hanging Knee Raise

With this exercise you mainly train the hip bumps, but also the oblique and straight abdominal muscles (especially the lower part).

Hanging Knee Raise is as follows:

• Hang on a rod with your thumbs in.
• Breathe in and pull the knees up to the chest by curling the back and tightening the abdominal muscles.
• Breathe out at the end of the movement

Note:

• To put the accent on the abdominal muscles, make small movements. Make sure you keep the upper legs horizontal.
• In order to train the muscles more intensively, you can do the exercise with stretched legs. For this you need strong abdominal and hip muscles and need flexible back muscles.
• If you have brought your knees to the chest, you can hold the static stress for a few seconds.

Side Bend

With this exercise you mainly train the oblique muscles. But also the deeper muscles of the back.

The side bend goes as follows:

• Put on a hyperextension bank and place your hands in your side (you may want to hold a weight for you).
• Make a lateral movement with the upper body to the side without dumbbell.
• Come back to the starting position.