Are you ready for this summer, with your perfectly ripped six pack abs to show off? If not yet, then congratulations!! You have found the right place to begin with.
Six pack abs can only be achieved with a combination of good nutritious diet and regular exercise. The first step to achieve is to get rid of belly fat. Secondly, to develop your core muscles.
So, don’t worry about the workout routine because we’ve got it all figured out for you.
1. McGill Crunches
The regular crunches can contribute to lower back problems over time. It is one of those exercises which can be used to relieve back pains.
Sets 3, Repetitions 10
- Lie on your back, bend one leg and leave the other one to stay straight and flat.
- Place your palms underneath your lower back.
- Slowly raise your chest, shoulders and head as one unit off the floor, without bending your lower back.
- Hold this position for a couple of seconds. Then return to the starting point.
- Switch your legs after each set you do.
2. Spiderman Plank Crunch
Spiderman plank is one of the best core exercises. It works on your entire core and meanwhile, keeps your lower back involved and strong.
Sets 3, Repetitions 12
- Get into a press-up position, bend your elbows and rest your upper body weight onto your forearms.
- Keep your body in a straight line from your shoulders to ankles.
- Bring your right knee forward, move it closer towards your right elbow, then return to the plank position.
- Engage your core by sucking your stomach in.
- Repeat by bringing your left knee towards your left elbow.
3. Russian Twist
There is more to this exercise than just a flat stomach or a six-pack. It helps strengthen the rectus abdominis, internal and the external obliques. Also, it reduces the risk of cardiovascular diseases like heart attacks and strokes.
Sets 3, Repetitions 12
- Grab a dumbbell or weight plate and sit on the floor with your hips and knees bent at 90 degrees.
- Hold the weight straight, in-front of you.
- Keep your torso at about 45 degrees to the floor.
- Twist your torso as much as you can to the left and then to the right.
- It is one the best ways to work your obliques.
4. Ab Wheel Roll
Ab wheels are one of the most advanced stomach exercises. It is just not for the abs, but for the entire body. The movements are such that you will end up developing strength in your upper abdomen, back, hips, thighs and last but not the least your abs.
Sets 3 Repetitions 10
- Hold the Ab Roller with both your hands and kneel on the floor.
- Place the ab roller on the floor in front, so that you are all on your hands and knees.
- Slowly roll the ab roller straight forward, stretching your body into a straight position. And, then roll back.
5. Reverse Crunch
Reverse crunch helps you tone, straighten your lower ab muscles and improve your posture as well. Since no equipment is required to perform them, they can be done anytime at your home, gym or even in a park.
Sets 3 Repetitions 10
- Lie on the floor or a mat on your back, with knees bent.
- Lift legs and bend knees to reach your chest, squeeze your abs for two seconds and voila!
End this workout session with a hot shower. Don’t forget to use dermatologist recommended antibacterial gym soap & shampoo to promote hygiene. They are a must for people who indulge in activities with a lot of sweat, to stay away from skin infections.
So, dear men keep working hard as it’s never too late to create the life you want. These are some of the best exercises to get sexy and strong six pack abs. Get to work!
Author Bio: Evie Dawson is a fitness coach and health writer based in Boston, MA. Her passion is to encourage others to rediscover their lifestyle and get inspired for organic living.
