Tired of a bulging gut and unsightly love handles when you want a six-pack? Now is the time to consider changing your lifestyle to eat better and exercise more.
An article published by the National Institute on Aging He says that not only can exercise get your body in shape, but it can also make your daily tasks a bit easier.
Eight exercises to sculpt your six-pack
Do you follow a healthy diet where eat less carbohydrates and eat more protein? It is equally essential that you hydrate properly. If you want to do more to sculpt your abs, here are some exercises to consider:
1. Basic abs
What would gym class be like in high school without abs? Along with push-ups, sit-ups are iconic exercises that you learned as a kid. Use that knowledge to strengthen and tone your abdominal muscles and eliminate the love handles you despise.
- Lie down on the floor or on a mat.
- Bend your knees but keep your feet on the ground.
- Support your neck by placing your hands behind your head. You can also cross your arms over your chest.
- Now activate your abdominal muscles by pulling them towards your spine while inhaling gently.
- As you exhale, lift your chest off the ground until your shoulders are a couple of inches off the ground.
- Try to keep your chin up and your neck as straight as possible. Hold this second position for up to three breaths.
- Lower your body slowly back to the first position, but keep your abs engaged for the next rep.
- Remember to stay mindful of breathing throughout the session. Repeat these steps for at least 10-15 reps.
Try to keep your neck straight and supported with your hands so as not to strain it. Also, perform the movements at a slow, gentle pace for optimal benefits. Don’t lift your shoulders too much or you may strain your back.
You will need dumbbells of the appropriate weight and protective gloves. You don’t have to be a champion weightlifter to reap the benefits of the deadlift. While lifting weights off the floor help build muscle mass and strengthening your arms and core also benefit your six pack.
As your body gets used to the exercise, you can increase the weight of the bar for more challenges.
- Stand in front of your bar with your feet aligned under each shoulder and your toes under the bar. You can tilt your feet or place them straight. Try to keep your heels flat on the ground. Try to keep your head and back in a neutral position.
- Now, breathe out deeply as you bend into a squatting position. Although your back may arch slightly, you don’t want your spine or shoulders to round.
- Place your grip on the bar just outside each knee. Your grip can be over or under, whichever is most comfortable for you. Some bars have curves to position the hand correctly.
- Use upper leg force to push up and lift the bar as you exhale. It is imperative to remember not to lift your hips and use your back for this lift.
- The maximum lifting height for a deadlift is thigh level. You will not lift the bar higher like a shoulder press.
- Lower the bar to the floor back to the starting position. It is normal to feel the tension in the legs, shoulders and abdomen when lifting. However, stop immediately if you feel any pain in your back or hips.
- You can start with 3-5 reps and increase.
Weight lifting exercises like the deadlift can burn fat and give you six pack abs. When you eat less carbs and more protein, you will see even more benefits.
3. Sit-ups on a bicycle
This fun exercise combines the classic crunch with cycling movements. Not only will your six pack get you a good workout, it can also strengthen your legs and eradicate those irritating love handles.
- Lie down while bending your knees. Balance your feet on the ground with your hands supporting the back of your head.
- Inhale to contract your abdominal muscles and feel them supporting your spine.
- Gently pull your shoulders back and lift your knees to form an angle of about 90 degrees.
- Lift your feet off the mat.
- While exhaling slowly, bring your right knee toward your right shoulder while
- Straighten your left leg. Both legs should be higher than your hips.
- Feel your six pack latch on as you rotate your torso to touch your left elbow with your right knee, doing a bike pedal motion.
- Keep breathing consciously As you alternate to the left side, bring your left knee toward your shoulder to touch your right elbow.
- Continue with these steps for 10 to 15 repetitions and three to four sets.
Try not to strain your neck as you twist your torso. If you cannot touch your elbow to your knee, extend it as far as you can without pain.
4. Rollout of the abdominal wheel
According to a study published by the Journal of Strength and Conditioning Research, abdominal exercises like this can increase muscular endurance. Wheel deployments benefit your arms, abs, and obliques.
It would be better if I had an ab roller for this maneuver. You can also use a bar.
- Kneel on both knees on your exercise mat. Place your ab roller in front of your body.
- Lean your torso down and grab the ab roller handles on both sides.
- As you exhale, squeeze your core and slowly roll the wheel forward. Continue until your arms are straight and your body is parallel to the mat.
- Keep your abdominal muscles tight and bring the wheel back to the starting position, while keeping your back straight.
- Try to do 10 to 15 repetitions.
You can measure how much to stretch your body by what makes you feel comfortable.
Here’s another great abs builder for all fitness levels. You don’t need any equipment and you can modify it as needed. Squats benefit the muscles of the back, hips, upper legs, and abs.
- Stand on your mat with your feet shoulder-width apart.
- As you inhale, tighten your abs and gently bend your knees until your body is in a squatting position.
- Try to keep your head up and your torso straight. You can also stretch your arms for balance.
- Bring your body slowly back to the starting position without locking your knees. Try 1 to 3 sets of 10 to 15 repetitions.
Feel free to modify this exercise by using a sturdy chair.
6. Exercise ball throws
If you want to have a “ball” while sculpting your abs, this is the exercise for you. It works like the ab-wheel rollout, except it uses a stability ball.
- Kneel on your mat and place the ball within arm’s reach in front of you.
- Make a loose fist in your hands. Rest your forearms and hands on the ball, keeping your elbows bent at a 90-degree angle. Your body and your back should be straight.
- Now use your hands to roll the ball forward while your arms and body are stretched out.
- Look ahead and move smoothly and slowly. Stretch until your chest almost touches the ball or as far as you can reach. Take 2-3 breaths in this position.
- Reverse steps slowly as you bend your elbows and roll the ball toward you from the starting position.
- Keep your abs tight and your hips straight.
Stability balls come in different sizes. Choose the size that is most comfortable for your skill level. The bigger the ball, the easier the exercise will be.
7. Rows of cable
Cable rows are a popular exercise that can strengthen your shoulders, arms, and sculpt your six-pack. You can adjust the weights according to your skill level. You may also notice benefits for your forearms.
If you don’t have a rowing machine, you can sit on your yoga mat and use dumbbells, imitating the movement of the oar.
- Sit comfortably on the seat of the cable harness machine and grasp the handle with both hands.
- Pull the handle toward you while lifting the weight.
- Try to keep your spine straight and keep your abdominal muscles engaged.
- Do not lean forward while bringing the weights back to the starting position.
- Maintain this up-and-down rowing pattern while keeping your hips flexed, your back straight, and your abs engaged.
- Your goal is between 10 and 15 repetitions.
As you get stronger, adjust the weights to increase resistance. Stop immediately if you have pain in your shoulders or back.
8. Toes touches
Even an exercise as simple as touching your toes can give you the results you want on your abdominal and back muscles.
- Stand normally on your mat with your feet facing forward until your ankles almost touch.
- Inhale as you slowly bend down to touch your toes or as far as you can reach. Keep your abs tight as you bring your body back to the starting position.
- Try not to bend your back while bending.
Stretch only as much as you can comfortably. You can increase resistance by touching the ground instead of your toes. You’ll trim your waist as well as increasing your flexibility and balance.
Final thoughts on the sculpture of a six pack
If you want a six pack and go with a new slimmer body, then you need to incorporate an exercise regimen. You must hydrate your body to replenish fluids lost during training. On time, your body will feel betterand your self-esteem will also improve.