subject: Exercise and Workout to Get Six Packs [print this page] Exercise and Workout to Get Six Packs Exercise and Workout to Get Six Packs
Strengthen your abdominal core muscles and lose your body fat. The concept is simple, putting it into action isn't simple at all. It will take dedication, time and patience to get a six pack but in the end, the effort is well worth it. To get six pack abs you need to do two things: lose fat and Build muscle . You get this by dieting and exercising daily. You can have the most toned and muscular abs, but it will not show if there is a layer of fat over them.
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Crunches: Lie down flat on your back, with knees bent and your lower legs supported on a flat bench. Place your hands behind your head, and then curl your torso forward so that your shoulders will leave the floor.
Keep your head level all throughout the motion. Hold the top position for a while and lower your shoulders back to the floor. Repeat the exercise.
Lying Bicycles: Lie down flat on the floor with your legs raised at the hips and place your hands beside your head. Bend your right leg at the knee while you pull your right thigh up at the hip while curling your spine up to the right your left elbow should then approach your right knee. Upon completion of the movement, pull your left leg up while you extend your right leg & curling your spine towards the left. Continue to do this in an alternate manner, with each pair of left & right curling counted as one repetition.
Twisting Crunches: For the twisted crunch, lie down flat with your legs bent at the knees and feet touching the floor. Take your right shoulder and reach across your body toward your left knee. Repeat with other side working in opposite direction.
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Seated Jackknife: Lie supine on the floor. Extend your legs and arms and keep a pad under the hips. Pull the legs back with the knees bent as you. Simultaneously bring your head, shoulders and arms forward to jackknife position pivoting on the buttocks. Hold the contraction for a moment before going back to the original position. Return to the starting position by extending your arms and legs. Without break at the top or bottom of the movement, do thirty repetitions.
Dumbbell Side bends: Begin the exercise by standing straight with your feet shoulder width apart. Hold a dumbbell in each hand straight on the sides. Keep your back straight and bend from the waist all the way to the right as far as you can and return to the starting position. Repeat with left side. Do not swivel your hips during the execution. Continue to exercise alternately with left and right motion until the desired reps.
Drink plenty of water:
Drink plenty of water, as your body gets dehydrated while exercising. Nothing substitutes water and our body needs as much as it needs air. Water only satisfies your thirst, but also helps your system to stay cool.
You should drink water throughout the day. It helps your body to continue the function properly and helps in getting the toxic substances out of your body.
Sleep well:
If you perform the exercise well and follow proper diet with lack of sleep, you are not going to get any results. As your body gets tired after the workouts, it needs rest to recuperate from the workouts. In the rest period, the body recovers and it will be ready to perform on another day.
Eat healthy:
Eating healthy is one of the important things to do. It needs discipline and you need to understand what you have to put into your body. If you eat junk foods, gradually your stomach will bulge.
Eat natural foods as they are best and healthy for your body. Fresh fruits and vegetables are rich in nutrients that give nourishment to your body and they are rich in fiber that helps in cleansing your digestive system. Avoid processed foods as much as possible. Eat brown sugar and brown rice.
