There are no shortcuts to fitness. If you really want to get fit, you need to do what is required. In the same vein, if you want to get abs, you need to undergo the proper exercises necessary for building abs, eat good food and avoid certain foods. You also need to avoid certain health habits like excessive drinking and smoking as well. There are various exercises to build 6 packs abs, and you can actually do them at home without going to the gym.
Exercises to build 6 pack abs at home
Here are exercises to build 6 pack abs at home.
1) Reverse crunches
The reverse crunches work on both your upper and lower abdominal. When performing this exercise, you must bring your legs towards your body rather than up to your knees as you would when performing a typical crunch. How to do a reverse crunch is as follows:
Start by lying flat on the floor, bending your legs at a 90-degree angle, with your tummy towards the ceiling.
Lift your feet off the ground while keeping your shins parallel to the floor by bending both of your knees at the same time.
While breathing, tighten your abdominal muscles and tilt your pelvis to bring your knees to your chest in a controlled manner.
Avoid swinging your legs or using the momentum gained to assist in performing the exercise as you return to your starting position.
Advice: To add more stability to the workout, cup your ears or push your hands firmly into the ground.
Planks are one of the simplest core workouts to undertake since they focus on your back and shoulder muscles. By making your core muscles stronger, you may better stabilize your body, increase mobility, and become more athletically proficient. How to do a plank is as follows:
- First, place yourself in a push-up position with your elbows pointing toward your shoulders. When you’re in the right position, you should be able to draw a straight line from your head to your toes.
- Maintain upright posture, squeeze your glutes, and keep your core muscles strong while you maintain the posture for as long as you can without letting your hips sag or allowing your core to relax.
3) Russian Twists
One of the best workouts you can do to develop your upper abs and obliques is the Russian twist. How to execute a Russian twist is as follows:
- Sway to one side
- Turn your trunk
- Suck in your stomach
By incorporating a medicine ball in the twist, you’re hitting your obliques twice as hard because you have to engage your upper abs in isometric contractions to maintain stability as you move. After the rotation, try to add a little crunch on either side to up the ante.
Advice: Holding onto weights while executing this exercise will make it more difficult. You can continuously overload your muscles with stimuli that encourage strength and muscular growth by adding weights to an activity. Usually, a pair of kettlebells is most effective.
4) Tuck and Crunch
When you practice crunches as part of this exercise, you can concentrate on the majority of the abdominal muscles. It entails performing crunches while elevating your legs and concentrating solely on your abdominal muscles and limiting the use of other muscle groups. This is how it works:
As you elevate your legs in the crunch posture, bend your knees at a 90-degree angle.
When performing tuck and crunch, raise your body and knees toward your chest at the same time. Repeat this motion until you have completed your set.
Do not jerk your body or pull on your neck while executing the workout.
5) Dead bug
This workout is named for the fact that you resemble a fly lying on its back in its death throes! Despite its unappealing name, the dead bug is a great deep abdominal workout that simultaneously targets your rectus abdominus, transverse abdominus, and obliques.
How to execute:
- Kneel over your hips and keep your shins parallel to the floor while lying on your back with your legs bent. Straighten your arms up to the ceiling. This is how you begin with your abs firmly braced.
- Make sure your lower back is firmly placed on the ground and work to maintain as regular a breathing pattern as you can.
- Straighten your right leg and bring it down to about an inch above the floor while lowering your left arm behind your neck. After a brief pause, return to your starting position.
- Repeat on the other side and alternate for the duration of your set.
6) Side plank hip lift
Side plank hip lifts target your obliques as well as one side of your rectus abdominus at a time. This form of the side plank contains some very deliberate movement, as opposed to the standard variation, which is an isometric or static exercise.
How to execute:
- Rest your forearm while lying on your side. You want your forearm to be parallel to your body. Lift your hips off the floor so that your torso is straight, keeping your hips square and your legs stacked.
- Gently touch the ground with your hips before raising them back up.
- Throughout the course of the set, keep lifting and lowering your hips. After finishing, switch sides and go again.
- Put your supporting arm on an elevated surface, such as a low bench. The range of motion and level of difficulty of the exercise will both rise as a result.
Originally posted 2022-09-17 08:44:40.