Six pack abs at home
A six-pack ab can be developed from strong exercise and a clean healthy diet which helps to build muscle of abdominis.
But if you got the ability to build muscles and have lost fat successfully. then moves such plank, crunches and side plank.they will help to develop muscle in your core. And exercise like bird dogs works amazingly.
Even if your body isn’t ready to develop six-pack abs genetically. A strong core and daily outdoor games make it easier to generate abs.
This is not only to lose fat and gain muscle it’s about living a healthy and happy life.
Now I’m going to tell you about two types of crunches which weighted crunches and twisted crunches.
Lie on your back on the floor . then with both hands hold a dumbbell. and came it near to your chest. Then Bend your knees so that your legs form 90-degree angles. Keep your feet flat on the floor or on the bench.
Firstly lift your head up and make sure your a muscle must be tight. shoulders and back are off the floor. Then continue to weight on your chest. and bring your chest toward your knees.
for one count hold this position .concentrate on squeezing your abdominal muscles. Lower your upper body to the floor or bench slowly. Perform three sets of it from 10-15 reps.
Strengthen your side abdominal muscles. with crunches performed with a twisting motion at the height of the exercise. Lie on your back with your knees bent, and cross your arms across your chest.
Firstly make sure to Tighten your abdominal muscles then raise your upper body toward knees. Twist your torso smoothly from left to right as your chest approaches your knees.
then lower your body slowly to the previous position. Complete three sets of this exercise with 10-15 reps.