Top 10 Exercises to Develop Six Pack Abs without Equipments Deblina Biswas Workouts Summer is knocking at the door and it is time to get into your beach bermuda pants and bikinis to flaunt your ripped six packs. But developing the six pack abs involves a lot of hard work and persistence along with the strict diet. In this article we listed the 10 most effective abdominal exercises that work the obliques, pectineus, intercostals and entire rectus abdominis. Planning out a proper six pack diet plan that contains the right amount 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. 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. 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. 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.
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.
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.
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. 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.
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.
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 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. Related Posts Top 8 Cardio Workouts for Fast Weight Loss at Home Everything about Strengthening Your Leg Muscles for a Better Legs and Calves 10 Best Fat Free Foods to Consume Before the Workout for Energy and Stamina
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