Do you want a well-defined six-pack and nice and fit body? Well, when it comes to this question there no easy way around. Exercising is a must and performing the right exercise is one of the most important things in the process.
You can achieve a six pack only through a combination of nutritious foods and core-strengthening exercises.
Perform at least 3 sets of each exercise for 2-3 times per week.
Here you have the list of exercises you should follow:
1. Bicycle exercise
You need to sit on your glutes with your body at a 45 degrees angle and now you need to put your hands behind your head. But you need to bring your left knee in towards your right elbow while straightening your right leg. Then you need to switch sides and then do the same movement on the other side to complete one rep.
2. Vertical leg lift
Firs lay down on your back and place your hands on the floor. Raise your legs up in the air and hold them for several seconds. Lower your legs down without touching the floor and lif them again. Repeat this exercise 10 times.
3. Leg Raises on Captain’s Chair
Start on a captain’s chair with your back flat on the pad, your forearms and elbows on the pads, and your hands around the gripping handles. Then you should raise your feet off the floor and bring your legs together in front of you. Your legs should build the straight line with your hips. Hold it for several seconds and then bring your legs in the starting position.
4. Abs Roll
You should start kneeling in front of the ball with hands on the ball parallel to one another. Then start rolling the ball keeping your hips and your back straight. Roll the ball till you feel your abs engage and then push the ball to roll back in. Repeat it ten times.
5. Dumbbell abs twist
To do this exercise you need to sit on the ground with your knees bent and your heels are grounded and now gently lean back so your torso is at 45-degree angle to the floor. You need to make sure to keep your spine straight and not curved and then extend your arms out in front of you. Next, you need to raise your core and slowly rotate your arms. And your upper body needs to be round to the right as far as you can and then make a pause for a second. And next you need to reverse the movement all the way around to the left as far as possible and that completes one rep.
Source: Train Hard Team