Build a six-pack at home in three weeks

Quick Tips to Develop Six Pack Abs

Although regular exercise and a planned diet is the best way to achieve ripped six pack abs, but following a few simple six pack tips  relating to diet and exercise can help in developing the six pack abs fast.

Eat Proteins – Diet plays an important role in bodybuilding the six pack diet plan must include healthy proteins in order to build muscles fast. Make it a point to eat lots of proteins for breakfast so that you stay satiated throughout the day. Some of the best sources of high-quality proteins are eggs, bacons, Greek yogurt and beans.Amazing Tips to Develop Six Pack Abs

Keep yourself Hydrated – Optimum water intake helps in speeding up the boost metabolism so that you burn fat at a faster pace. This is really essential if you are looking to build six pack abs because it will help in burning the layer of fat that forms over the abdominal muscles.

Eat Several Meals – If you are looking to develop a toned and lean figure, then you must eat several small meals throughout the day because, starving yourself promotes the body to retain calories and store them in the form of fat. Several small meals speed up the metabolism and enhance energy expenditure during workouts.

Stop Doing Only Crunches – Although, crunches are an important part of six pack exercises, but it must be combined with other exercises in order to work the entire body and promote total fat loss from the entire body. Combine crunches with pull ups and cardio.

10 Power-packed Six Pack Exercises for a Ripped Abdomen

These 10 abdominal exercises that workout all the muscles of the abdomen can help you develop a flat and ripped abdomen without the use of gym equipments.

Jack Knife Sit Ups

The Jack Knife sit ups is the elementary six pack workout that is included in almost all exercise regimes to develop six pack abs, whether using equipments or not. This workout helps in shaping the side of the abdomen and targets the external obliques, pectineus and intercostals.

Jack-Knife-Sit-Ups

It is one of the comprehensive stomach exercises that work both the upper and lower regions of the abdominal muscles. Lie on the floor with your arms above your head and your legs stretched out. Lift up your arms and legs simultaneously towards the ceiling until your fingers almost touch your toes. Wait for a few moments and return back to the starting position. Repeat it 12 to 15 times at a stretch which makes 1 set. Do 2 to 3 sets.

Seated Leg Tuck

The seated leg tuck is an effective six pack abs exercise that helps in toning the upper and lower Rectus abdominis. It is complete abdominal workout that targets both the upper and the lower abdomen. Sit crosswise at the edge of a chair or bench gripping the sides with your hands.

Seated-Leg-Tuck

Now lean back approximately at a 45-degree angle and raise your legs slightly and bend your knees. Curl your upper body by rounding your back and bringing it towards your pelvis and simultaneously lifting your knees towards your head and the coming back to the starting position. Your body will form a V shape and you will feel the crunch in your upper and lower abdomen while your pelvis and rib cage squeeze together. Repeat it 20 times at a stretch which makes 1 set. Do 2 to 3 sets.

Exercise Ball Pull-In

The exercise ball pull in one of the best abdominal exercises for men and women that help in developing perfectly flat abs and also aids in building six packs. This workout targets the lower Rectus abdominis and helps in shaping and developing it. You will require a stability ball for this exercise.

Exercise-Ball-Pull-In

Lie face down on the ball with the support of your hands. Now walk your body away from the ball with your hands until only the top of your feet repose on the top of the ball. Keep your body straight and come to a push-up position by pulling in your abdomen. Now, tuck your knees near your chest with the top of your toes planted on the ball. Wait for a few seconds and return back to the starting position. Repeat it 15 times at a stretch which makes 1 set. Do 2 to 3 sets in all.

Long Arm Crunch

Unlike the classic crunch, the long arm crunch is a power-packed exercises for six pack abs workout that takes crunches to a new difficulty level. The extended arms add more “lever” to the exercise which in turn puts a greater strain on the upper portion of the rectus abdominis.

Long Arm Crunch

Lie down on the floor with your knees bent and your feet placed flat on the floor. Keep your arms raised at the side of your head. Now bring your head and chest up along with your hands to perform a traditional crunch. But make sure that the movement is slow and controlled. Repeat 12 to 15 times at a stretch that makes 1 set. Do 2 to 3 sets.

Reverse Crunch

The reverse crunch is a time tested six packs workout that emphasizes the lower portion of the rectus abdominis muscle while most of the abdominal workouts concentrate on the upper portion. Lie down on the floor with your hands placed under your head and your knees tucked in towards your chest at a 90-degree angle with your feet crossed together.

Reverse Crunch

Now, lift your hips off the floor by contracting your abs and extend your legs up towards the ceiling and again lower the legs down to the starting position without letting the toes touch the floor. Make sure that the abdominal muscles ate continually engaged. The entire exercise should be done using slow and controlled move. Repeat it 20 times at a stretch, which makes 1 set. Do 2 to 3 sets.

Extended Plank

The extended plank is an effective 6 pack workout which is very similar to the traditional plank, but the hand extension exerts additional force on the abdominal muscles and makes it work on a wider and more difficult range of movement.

Extended-Plank

Come to a push-up position by placing your hands approximately 10 inches in front of your shoulders and toes tucked in. Keep your arms and back straight and hold this position for 20 to 30 seconds while breathing normally. Return to the starting position. Repeat it 15 times at a stretch which makes 1 set. Do 2 to 3 sets.

Janda Sit-Up

The Janda Sit-Up is one of the lesser known six pack exercises that help in enhancing the stress of the stomach muscles by contracting the hamstrings and disengaging the hip flexors. Lie down on the floor with your hands placed under your head, your knees bent and your feet placed flat on the floor.

Janda Sit up workout

Now, perform an ordinary crunch with slow controlled movement while trying to dig your heels into the floor by contracting your hamstrings and your hip muscles. Return to the starting position. Repeat it 15 times at a stretch, which makes 1 set. Do 2 to 3 sets at a time.

The Pendulum

The pendulum or windshield wiper is an effective substitute for crunches that helps in working and toning the oblique muscles. Lie down on the floor with your legs stretched and your arms extended at your sides so that your body forms a T shape.

Pendulum

Now, raise your legs up vertically, keeping them joined so that they form a 90-degree angle with the floor. Now let your legs fall to the right side so that your feet almost touch the ground. Lift your leg up and let them fall to the left side so that your feet almost touch the ground. Keep your shoulders and back planted to the ground and perform the exercise by only twisting your waist. Repeat the move 15 times on both sides alternately. This makes 1 set. Do 2 to 3 sets.

Ab Wheel Roll

Although, the ab wheel roll out appears a fairly easy abdominal exercise, it is actually one of the most advanced stomach exercises that help in toning the rectus abdominis and outer obliques. Kneel down on the floor with your knees placed directly under your hips and your hands placed directly under your shoulders.

Ab-Wheel-Roll

Hold the handles of the ab wheel with both hands and gradually push it forward till your back is flat and your arms are fully extended in front of your body. Stop when you feel that you cannot roll forward any further without falling. Keep your abdominal muscles engaged and bring your body back to the starting position by pushing your hip back. Repeat this move 15 times at a stretch which forms 1 set. Do 2 to 3 sets with a gap of 1 minute in between.

Pull Ups

The pull-up is one of the best six pack exercises that help in working the entire body and toning the core muscles. The only equipment required to perform a pull up is a pull-up bar or a strong bar that can withstand your body weight. Grab a pull-up bar with your palms facing outward and hands placed shoulder width apart.

Pull Ups

Pull your shoulder blades back and down, bend your legs and cross your feet, engage your abs so that the core muscles gets worked. Now, pull your body up until your nose moves over the bar, wait for a few moments and return back to the starting position. Repeat it 5 to 10 times at a stretch.

So, gear up and get into the action with these 10 power-packed six pack exercises and develop chiseled abdominal muscles and an attractive flat abs.

3 thoughts on “Build a six-pack at home in three weeks

  • October 17, 2016 at 9:34 am
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    I have actually managed to get rid of almost all my belly fat after delivering our baby girl last year, but it took some time and effort, there is no “overnight” solution. Your question is a bit tricky – actually, the secret unknown to many people is, that the belly fat goes as the last one, the body holds on to these belly fat reserves like crazy – for the reasons the Mother Nature programmed us for survival, from the ancient times, when people were hunting and gathering foods, rather than buying them in supermarkets. There is no “Quick Fix” on that – it requires a lot of discipline and some dietary habits change – it’s not about starving too (as you will not loose the belly fat like that). It is all about eating properly balanced foods – that is actually far more important than exercising. Since having my first child, I’ve been carrying around an extra 30 pounds. I’ve tried many diets, but couldn’t make anything work. This 3 week diet just made sense and showed me that everything I was doing before was wrong and just a waste of time. This program was a real eye opener – and easy to follow. I did everything it said and lost 22 pounds in the first three weeks. I’m now starting the diet again to lose 7 more pounds. This diet has changed my life, and I am incredibly thankful, so I thought I would share it with you – Easy to follow diet plan that actually works – tnij.org/threeweekdiet – This program will not “disappear” your belly fat, but it will offer good guidance and healthy habits that will help you reach your goal of getting better health, shape and trimming that stubborn fat. I hope it helps you and God bless.

    Reply
  • April 20, 2017 at 7:03 am
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    I always used to study article in news papers but now as
    I am a user of internet therefore from now I am using net for content, thanks
    to web.

    Reply

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