In this guide, I will reveal the 6 Top secrets to developing a six pack. Check out these 6 nutrition and training tips to find out how you can succeed on your pursuit for six packs.
1. Pull ups.
Grasp a pull up bar with a grip that's slightly wider than shoulder width. Pull your shoulder blades down and back, bend your legs behind you, cross your feet, squeeze your butt, and brace your abs (this ensures your core gets worked). This is the start position
• Pull yourself up until your collarbone reaches the bar, driving your elbows down toward your hips
• Return to the start position and Keep repeating the process.
2. Sit ups.
Lie on the floor, feet on the floor, knees up and hands crossed on your chest. Have someone hold your feet down, or wedge them underneath something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Keep your back straight Lower yourself down. Repeat.
Once this becomes easy for you start adding more challenges. You can Do weighted sit ups. Hold a weight on your chest while you do these.
3. Leg lifts.
Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor.
4. 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.
5. Butt-ups.
Start the push-up positions, except with your elbows and forearms on the floor. With your elbows and forearms resting on the ground, slowly moves your gluteus as high up into the air as possible. Your body will look like a mountain, with your gluteus being the peak. Slowly lower the gluteus back down into the starting position, being careful not to sag the back below the hips.
6. Static holds.
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 your abs. Hold this position for as long as possible.
Starters should be aiming to start off with at least 45 seconds, while professional ab workers are known to achieve over 5 minute static hold.
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.
In addition to the above, for you to have abs, you also need to:
Loose fat • Do cardiovascular workouts • Avoid late night meals • don't skip breakfast • Drink more water every day • Try eating lean protein in the morning • Lift weights • Control your stress & Get the right amount of sleep •
Good luck Guys!
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