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.
1. Crunches (Reps: 15-20)
First, you need to lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees and then you can place your feet up on a bench a few inches apart with your toes turned inwards and touching. Next, you need to place your hands lightly on either side of your head and keep your elbows in so that they are parallel to your body and then you need to push your back down flat into the floor to isolate your abdominal muscles.
Next gently curl your shoulders forward and up off the floor and continue to push down into the floor with your lower back and then you need to raise your shoulders about four to six inches only. After that, you need to hold and squeeze your abdominal muscles for a count of one and then return to the start position in a smooth movement.
2. Russian Twists (Reps: 15-20 per side)
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.
3. Side Planks
First, you need to make sure to lie on your right side in a straight line from head to feet, resting on your forearm and then your elbow should be positioned directly under your shoulder. And next, while your abdominal muscles are contracted with hips lifted off the floor you need to hold this position for 20 to 40 seconds and then lower your body.
Time: 3 minutes (30 seconds x 3 reps per each side)
4. Bicycle Crunches (Reps: 15-20 per side)
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.
5. Leg Raises (Reps: 15-20)
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.
6. Regular Planks
-First, start with the pushup position so that your upper part of the body must be straight in line with the elbows. And then toes when they are slightly raised and keep up this straight position, take deep breaths, and feel the muscles getting strong. You need to make sure you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.
Source: Train Hard Team