5 Awesome Exercises To Develop Six Pack Abs Without Equipments
Summer is knocking at the gate and it is time to get into your beach Bermuda pants and bikinis to show off your ripped six packs. But developing the six pack abs involves a lot of hard work and urgency along with the strict diet. In this article we listed the 5 most effective abdominal exercises that work the oblique’s, pectineus, intercostals and whole rectus abdominis. Planning out a accurate six pack diet plan that contains the right quantity of proteins and complex carbohydrates is also important to increase the effectiveness of the workouts.
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.
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.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.
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.
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 . The extended arms add more “lever” to the exercise which in turn puts a greater strain on the upper portion of the rectus abdominis.
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.
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 floor with hands placed under your head and your knees tucked in towards. And your chest at a 90-degree angle with your feet crossed together.
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.
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.
Now, perform an ordinary crunch with slow controlled movement. While trying to dig your heels into the floor by contracting your hamstrings and 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.