Get Sculpted 6-pack muscles with this 6 exercise
A beautifully sculpted muscle is a bonus when it comes to hot summer beach days, but it gives you even more than that. It keeps your posture by supporting the back muscles and spine. It increases your metabolism; your calorie-burning rate increases by only having stronger muscles. The studies show that it can take up yourself steam even higher.
It is not difficult to have a six-pack in a short time; You require some minor changes in lifestyle and doing the right exercise. For example, you have to lay off the carbs in big quantities. This includes pasta, pizza, bread and the rest of the high-calorie carb family. Then comes the right exercise. You must warm up your body with a few stretches before getting to do the stomach muscle crunchers. Depending on your body shape goals, you can choose between stretch warm-up or cardio. If you are trying to grow muscle mass, cardio has to be engaged in small amounts and do more stretching; The reason is that fast-moving exercises can burn your muscles gain. Cardio exercises can give you a beautifully lean body, and if your aim is to have a lean muscle structure, you can engage in a long time of cardio movements. The amount of time required to have a six-pack depends on what stage your body is in. A large layer of fat over your stomach would need some extra push to meltdown; Here cardio can help in the beginning stages despite your body sculpting goals.
Nonetheless, warm-ups are important to jump-start your metabolism and avoid complications such as muscle cramps or join twist due to muscle fatigue and underactive blood circulation. Except for this pointer, there is no complicated formula in having a six-pack. Except for eating the right food, do the warm-up and then engage in these six moves that are presented here to you. By staying dedicated to your goal and setting up time intervals in a week. Above all, don’t forget than being consistent is the key to success in almost every goal you set. Here is the list of these moves, the reps, and other useful details;
Hardstyle Plank
Required Equipment: None.
How to do it:
First, lay down on your stomach on the floor and then move into plank. Your elbows should be parallel to one another and positioned under your shoulders. You have to make sure they are in one line. Keep your head and neck outwards and align with your spine. Then put your toes 90 degrees to your ankles. All of your back must be on a straight line; there shouldn’t be curve downwards or upwards, in your back.
This is known as a plank position and one of the most effective methods in losing stomach fat, building abdominal muscles and also helping the posture.
An Extra Hint:
It is good to flex all your muscles tightly while taking diaphoretic breaths admits; This helps to raise the efficiency and to avoid the movement of body one you are in the hold.
How Many Reps
Three sets of hold can be started with and 10 seconds of duration each.
If you find it easy to do, then take it to the next level and make the durations 20 seconds.
Dead Bug
Required Equipment: None.
How to do it:
Lay down on your back and position your legs with your hips in 90 degrees, and then your knees also bent 90 degrees. Imagine how you would sit on a chair. After keeping your arms straight and in front of you. After you have completely positioned yourself, make your left foot and right hand straight. Come back to the first position and repeat the opposite.
An Extra Hint:
Keep your lower back in contact with the floor and avoid extra wobbles in your joints. This exercise and helps create coordination between brain hemispheres.
How Many Reps:
Three times of 14 alternative sets
- Hollow Extension to Cannonball
Required Equipment: None.
How to do it:
Sit on your mat with your back straight, hug your knees by wrapping your forearms around them. Then lean back and open your body completely using your back and stomach muscles; The hand has to starched form the top and legs straightened outwards. The hands and legs should move simultaneously.
An Extra Hint:
Flex your muscles during the extension. Inhale while going for extension and exhale while sitting in the hollow position.
How Many Reps:
Three sets and each set of five reps. You should hole every rep for 5 seconds.
- Dumbbell Side Bend
Required Equipment: None.
How to do it:
Stand up straight with both hands parallel on the sides. The feet must be apart as much as the shoulder width. Hold a double in one hand and bend to the side. You should reach almost to the knees. Where you reach on your side depends on your flexibility.
An Extra Hint:
Pick up a weight that is not too much and is not too little either; the right dumbbell is the key.
How Many Reps:
Hold each rep for one second.
12 to 20 reps each side for one rep
Repeat a set three times
- Barbell Back Squat
Required Equipment: None.
How to do it:
Stand up with your feet a shoulder-length apart. Hold a stick behind your neck with both hands. Go down slowly to a chair position. Flex your glutes once you’re in the chair position.
An Extra Hint:
In the chair position, shoulders and knees should be parallel, and knees should not move outwards. To ensure the correct position flex your glutes once you stand up again. If you have not moved, your hip will be in the same parallel position as the start.
How Many Reps:
Hold two seconds in each rep.
12 reps per set
Three sets in total
- Bird Dog
Required Equipment: None.
How to do it:
Do the exact opposite of the dead bug. Keep your knees on the ground aligned with your hip joint. Hands should be straight with palms on the ground. They should be apart with of shoulder. Diagonally straighten your right foot and left hand. Hold and then return to the original position. Repeat.
An Extra Hint:
Avoid bending in your elbows and keep both knees and elbows too much inward or outward.
How Many Reps:
5 reps for one set
hold each rep for two seconds.
three sets in total
Conclusion
Having a six-pack is easy. Have fun while doing exercise and do them 5 days a week. Keep hydrated lastly and you should reach your goal in no time.
