KESEHATAN
Every man dreams to have a perfect body, but not many of them get succeeded. If one desire to get in shape, then he must also persevere to get it. You can achieve nothing if you do nothing. Six pack abs is not an easy thing to get. It requires a huge determination from your side. You also have to be disciplined. Here are a few tips to build a perfect body with six pack ABS.
8. How to Get Six Pack Abs Fast at Home
1. Do Crunches
Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles.
It is very important to not lift your entire back off the floor, as this can cause back strain. Additionally, the extended movement does not help you develop six pack abs any faster.
The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor, exhale through your mouth, ending with a gasp once your shoulders are off the floor.
Pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.
2. Reverse crunch
How to do it Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they're bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.
The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it's tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.
Why you should do it Although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis and that most abdominal specific exercises train the entire muscle, the reverse crunch will emphasise the lower part of the stomach muscle.
3. Oblique Crunch
This manoeuvre alters the ordinary ‘sit-up’ so that it targets the oblique muscles for a narrower, more defined waistline. Lie flat on your back, body in neutral, knees bent and feet in line with your hips. Drop your knees to one side, keeping your shoulders and upper back in contact with the floor. Place hands behind your head and bring your shoulders up taking care that you’re completing the movement using your abdominal muscles and not compensating with any others. Hold the crunch for a few seconds and return to neutral keeping your knees on the floor; do 6-8 reps like this before switching to the other side. Continue through 1-3 sets.
4. planks
Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is also known as the plank, and it trains your core (including your abs) to hold the body in place. Hold this position for as long as possible.
Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds.
To perform the side static hold, roll onto one side of your body and lift into the same position as before. This time, only one arm will be on the ground, with the other arm pointed straight up the air and your non weight-bearing leg resting on your bottom leg. Once again, hold this for as long as possible.
5. Side Plank
Begin by lying on your right side with your right elbow directly lined under your shoulder. Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Hold for three seconds and slowly lower your right hip onto the floor and repeat.
6. Flat Bench Abdominal Leg Raises
Start by setting the weight bench to a flat position and lay down on the bench. Reach behind you and grip the end of the weight bench. Extend your legs out straight in front of you, raise your calf muscles from the weight bench when you are ready to start the exercise. Exhale as you raise your legs upwards in a controlled manner keeping your knees fully locked out. Raise your legs as far as possible until you feel your lower abs muscles contract. Squeeze your abs muscles inwards and hold the position for a count of 1. Inhale as you lower your legs down in a slow, controlled manner again keeping your knees fully locked out. Do not allow your calf muscles to rest on the weight bench before starting the next rep as this will maintain pressure on the lower abs muscles and increase the overall benefits of the exercise. Repeat this technique for the desired number of reps.
7. Jackknife Sit Ups
Lie down flat with your back on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold, bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat.
Don't let momentum bring you down. Slowly put your hands and feet back on the ground. Place a weight between your feet when you think you can handle it.
8. Seated Russian Twist
Start seated on the floor with your knees bent and heels in contact with the ground. Lean back until you feel the abdominals engage to stabilize your body. Holding a medicine ball or a weight plate, rotate as far as possible to your right and touch the ball or plate to the ground behind you. Make sure you rotate your entire torso and are not just reaching around with your arms. Wherever the weight goes, your shoulders and eyes should go as well. After touching, forcefully change direction and move the load to the other side (without pausing).
TIP: The farther out you hold the weight, the tougher the exercise. With this in mind, as the set becomes too difficult, start to bend your arms more to bring the weight closer to the body.
9. Do an ab Roller Exercise
Hold the ab roller while kneeling down on the floor. Slowly push the ab roller out away from your body, extending your arms. Go down as far as you can without touching your torso to the ground. Yours arms should be well outstretched above your head.
Try a barbell ab rollout if you don't have an ab roller. Use an Olympic barbell loaded with 5 or 10 pounds on each side. Get into pushup position, with your hands on the barbell instead of on the ground. Slowly lift your hips and bring the barbell back towards your legs, until your legs are perpendicular to the ground and your glutes are all the way back. Go back down slowly and repeat.
