Article by Chris Bowden
Getting six pack abs is not an impossible task and all that is required is diligence and hard work. You will also have to take care of your diet. It is important that you minimize the fats from your diet, when you are working towards your 6 pack. There are a number of other distractions, which will promise you six packs, but remember, no one else, but only you yourself can achieve them. To achieve your goal, you will have exercises to get the six pack abs regularly and see the result for yourself.
How to Get Six Pack AbsThe best six pack abs exercises routine is the one, which has exercises for the upper abdominal region, lower abdominal region and also for the obliques. Let’s see which are the exercises for six pack abs.
CrunchesThis is one of the most common abdominal exercises to get six pack abs, which is not only a part of the 6 pack abs exercises, but is also used to reduce some flab off the tummy. Lie on a mat and place your hands to your sides, as you bend your knees towards the stomach. Now, using your abdominal muscles, lift your torso off the ground and try to bring the shoulders closer to the knee. As you are lifting up, you will have to make sure that you have lifted your entire torso off the ground, else it can cause lower back injury in the long run. Lower your torso, but your head should not touch the ground. Lift up your torso again and repeat the crunches. You will need to start with 2 sets of 10 repetitions each of this exercise.
Oblique CrunchesLike in the crunches, lie flat on the mat, bend your knees and place your feet flat on the floor. Place your palms behind your neck. Now slowly lift your torso and try to touch the right elbow to the left knee. Slowly come down and try to touch the left elbow to the right knee. You will have to make sure that you are contracting your midsection throughout the movement. This is a part of the six pack abdominal exercises to train the obliques as well the upper abdominal region. Click here to read about abdominal exercises at home.
Ab Wheel Roll OutsTo do this 6 pack abs exercise, you will need an ab wheel. Sit on your knees, keep the ab wheel in front of you and now place your hand on the ab wheel. Slowly roll the ab wheel in front, till your body is parallel to the floor. Now using your core muscles bring your body back to the starting semi-upright position. Repeat the exercise 10 times in the start, after which you can eventually increase the number of sets. Find more information on how to get six pack abs in 3 weeks.
Abdominal BicycleThis exercises to get six pack abs work the lower as well as the upper abdominal muscles, along with the obliques. To do this exercise, lie on your mat. Support your neck with your hands and pull your hands closer to your stomach. Now straighten your right leg in front of you, but make sure your leg is at a height of about 6 inches away from the floor. At the same time, try to touch the right elbow to the left knee. Now slowly start folding the right leg and bringing it closer to your chest, as you start extending the left leg. This time, touch the left elbow to the right knee. Repeat this exercise for at least one set of 15 counts on each of the legs. Read more on ripped six pack abs.
Double CrunchThis is another of the six pack abs exercises, which works out the upper as well as the lower abs simultaneously. Lie on the floor and support your neck with your hands. Bend your knees to 90 degrees. Now slowly lift your head, shoulder and chest off the floor and also bring your knees towards the chest. Come back to the starting position and repeat for two sets of 10 repetitions each. Find more information on female six pack abs here.
Most of the exercises to get six pack abs can easily be done at home. If you can buy the ab wheel, you can also do the ab wheel roll outs at home. Along with the 6 pack abs exercise, it is recommended, that you also do some cardiovascular exercises. The cardiovascular exercises will help you in losing the unwanted fat and give you the desired abs.
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