Summer has arrived now it is the best time to spend on beaches and show off six pack abs which you have been working for few months. Here we are providing methods How To Make 6 Pack Abs At Home Fast.
It is very difficult and hardest part to get lean from that abdominal area just below the belly button. You must get V line in the abdominal by doing exercises in the gym. 6 pack abs represents not only a level of efforts in the gym but also in maintaining low body fat percentage.
Both diet and exercise play an important role in getting 6 pack abs. Here, we are providing some tips for How To Make 6 Pack Abs In One Month, How To do 6 Pack Abs Exercise.
Best Exercise For The 6 Pack Abs
It’s not necessary to join a gym for the workout. You can also exercise at home with the little efforts. Here, we are giving some Best Exercise For Six Pack Abs.
1. Pull Up
Grasp a pull-up bar with a tight grip which is slightly wider than your shoulder. Pull your shoulder down and back, bend your legs behind you, cross your feet, squeeze your butt. Now pull yourself up til collarbone reaches the bar and your elbows down toward your hips. Return back to the starting position. If it is not possible for you to pull yourself then use exercise bend over a bar and around your knees. Repeat the procedure for at least 3 and get rest for 120 seconds between sets.
2. Medicine Ball Slam
Grab a fairly lightweight medicine ball and hold it on the head while keeping your torso upright with good posture now throw the ball downwards on the ground as hard as you can. Repeat 20 with 3 set of it and have 60 seconds rest in between.
3. AB Wheel Roll Out
Kneel on the floor with your knees under your hips and hands under your shoulders as holding the handles of an ab wheel. Slowly push your hips forward and roll the ab wheel out but always keep your back flat. If you feel that you can’t roll anymore and you can fall on the ground come to the start position. Take rest for 90 seconds in between.
4. Pall Of Press
Attached a D-shaped handle to a cable cross machine and adjust the pulley to chest height. Stay away at least 2 feet from the machine and pull the handle to your chest. If your left shoulder is near to machine then you should pull from your right hand. Pull the handle straight out directly in front of your chest. Take 60 seconds of rest in between and repeat it 10 from 3 sets.
5. Barbell Landmine
Wedge one end of a barbell in the corner of the two walls and try to lift the barbell up by the other end and hold it on your chest. Press barbell from your chest out with both hands. Keeping your arm straight rotate your shoulder to one side to another side. Take 120 seconds of rest in between and repeat it 10 with 3 sets.
6. The Pendulum
Lie on the floor on your back and raise your legs on 90-degree bend at the hips. Keep your legs straight and lower them to the right allowing them to come almost all the way to the floor. Repeat it with opposite direction.
Different Ways To Get Ripped By 6 Pack Abs
Not only exercise or workout is enough to get 6 pack abs, Including this, you should have to take proper food. Here, we have also providing you some tips for diet to get six pack abs.
Eat Enough Protein
Protein has the highest thermogenic effect on the body and helps in building up lean muscles as well as burn body fat. That is why it is recommended to the athletes and competitive bodybuilders to eat more of the protein-rich diet to develop the lean body. As our body tissues and DNA is made up of protein so protein is the necessary for the body.
Eat Post Workout Carbs
It is a myth that carbs are not good for the body as develop fats in the bad of course too much of eating will gain weight like starchy foods sweet potatoes, brown rice but they are necessary when consumed post workout. So, there will be less chance of turning into body fat.
Try to eat the moderate amount of the carbs daily so that our body gets vitamin, minerals, antioxidants and fiber which is also needed for our body.
Eat Healthy Fats
Dietary fats include monounsaturated and polyunsaturated fats like fish oils, olive oil, and nuts these are also necessary for our body. Fats from these sources will keep your insulin levels stable which is important in to lose belly fat. Fried foods and fatty foods are not allowed in this they will cause your weight to gain.
Focus On Your Diet
It is very important to have the balanced diet in order to burn fat and to gain 6 pack abs. Balanced is made up of the carbs, protein, and fats with all micro and macro-nutrients. Above we have already read about the protein , fats, and carbs.
Stop Doing Thousands Of Crunches
Total body movements, multi-joint and compound will promote more of fat loss and helps in muscle building response. Doing hundreds of useless crunches and sit ups is wasted when it is not productive for fat loss.
Enjoy doing exercises in the gym and follow some of the diet regime will be helpful in six pack abs. Hope you will like this post sharing How To Get 6 Pack Abs In Short Time.