The best exercises for building a six pack

The best exercises for building a six pack

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There seems to be a global craze with six packs right now, and nowhere more so than in China where the six pack belly pack has become the new fashion accessory for women!

Social media in China has become obsessed and they even have a hashtag for it, #MajiaXian – because the outline of well-toned abdominal muscles looks like a vest, the Chinese call abs “majia” – or “vest” – and “Xian”—or “Lines,” and this year they’ve become the target of many women’s pre-summer workouts

Parents are posting pictures of their kids with 6 packs on the internet.. Wrong on so many levels.. Six packs are no stranger to the rest of the health conscious world so let’s focus on that six pack How to make

make six pack

There are some sports out there that really help chisel those abs, any sport will help at all but just think about doing anything that requires you to use your core a lot, or any sport you miss Where later you used to have pain in your stomach.

here’s our pick Best water sports to keep that body toned But you need to do specific exercises to really focus on the abdominal area.

ab crunch

When it comes to exercise there is one obvious one and that is sit-ups/crunches, so let’s see how to do the most popular.

To begin, lie on your back with your knees bent and the heels of your feet only a few inches from your buttocks. Bring your hands together with palms at your temples, and extend the elbows out from the body at about thirty to forty-five degrees.

Exhaling, lift your shoulder blades sharply off the ground until you feel intense pressure in the abdominal muscles. Pause for a count of one to two seconds, then slowly release.

Then start the next repetition when the head and shoulders are about to touch the ground.

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seated leg tuck

Sit on a bench with feet slightly parallel in front of you and your arms resting on the sides of the bench. Your torso should be bent back at about a 45-degree angle to the bench. This will be your starting position.

At the same time, bringing your torso closer to them, bring the knees towards you. Exhale while doing this action.
After the second pause, inhale and return to the starting position.
Repeat for the recommended amount of repetitions.

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hanging knee raises

getting a six pack

It’s also great for your grip. Using an over-hand grip, hang the chin up bar. Keeping your feet together, let your body hang straight down.

Next, keeping your feet together, bend your knees towards your chest. Once you’ve got your knees as high as you can, hold for a few seconds while squeezing your lower abs, then slowly lower your legs toward the floor as your legs straighten again, allowing you to lower your torso from the starting point. return to position.

jackknife sit-up

Lie on an exercise mat or floor, with your arms extended straight behind your head and your legs fully extended.

Bend at your waist and simultaneously, raise your legs and arms to meet in the closed jackknife position. Exhale while doing this. Your feet should be fully extended between 35-45 degrees off the floor and your arms should be completely parallel to your feet, with your upper body lifted off the floor.
Lowering your arms and legs back to the floor, exhale and return to the starting position.

This exercise can also be done with an exercise ball.

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exercise ball pull in

Begin by lying on top of a stability/exercise ball with your abs facing down and, using your hands, move your body to the top of the stability ball, while keeping your body straight until the tops of your feet Do not face down on the top of the stability ball.

At this point you will be in a push-up position with your arms straight and your abs pulled in. Next, using your abdominal muscles, bend your knees toward your chest as the ball rolls in the same direction the tops of your feet are engaged. over the ball. Once you reach your knees and the ball as high as you can toward your chest, hold for 1 second and then slowly straighten your legs back and return the ball to the starting position.

Exercise ball leg lifts and you can also use them while doing jackknife sit-ups

If you are in the gym there are machines that are specifically for abs but we are focusing only on proven exercises that are accessible to everyone.

Healthy Diet

And remember, no matter how hard you work or how much exercise you do, the world will never witness the fruits of your labor if you don’t maintain a healthy diet or if you don’t keep a fitness regimen that allows you to To burn those extra calories.

Here are 10 foods that can actually help with weight loss

Keeping your body fat down is the only way to show off your hard earned abs. here are some easy weight loss tips

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