Day 1: 30 minutes row, 25 lateral belly presses and 15 upward-facing hip bends. Begin with conditioning training, so your heart comes to pumping before you begin muscle-building exercises. This combination of exercises burns fat, forms the oblique abdominal muscles and strengthens hip and lower abdominal muscles.
If your belly muscles or hips become tired or slightly stiff, work each side in a small number of repetitions until you have finished to your goal of 15 or 25 per side.
Men should perform an additional set of 10 reps per side if they have the energy to do so.
Day 2: Exercise 30 minutes on the bike and change 10 minutes of corkscrew movement with 10 minutes of folding knife travel movement. Pilates programs force you to concentrate on muscle control and slow, soft movements that build strong, lean muscles.
Both corkscrews and folding knives stabilize the muscles in your abdomen and back, which strengthens the abdominal muscles and strengthens the back, which helps prevent injuries and improves posture.
Perform the movements slowly and carefully until you can keep the positions and movements comfortable.Then increase the speed slowly, concentrate on tightening your belly and back muscles with each movement, and increase the repetitions. Take care not to damage the neck, back, or shoulders.
Day 3: Run 30 minutes, followed by 40 back belly presses with ball and 40 leg lifts.These abdominal exercises work your trunk, the lower abdomen and the lower back. Change the exercises in groups of 10 without pause until the 40 repetitions are complete.
Men should additionally take 10 to 20 reps, if possible, as long as they can maintain the correct shape and control.
Do not be in a hurry; The point is to force your muscles to control the movement.
Day 4: 30 minutes cycling, then 2 sets of 12 shear turns with gymnastics ball, then 2 sets of 15 sit-ups. If you are physically capable of doing additional sit-ups, place the hands behind your head and bring each elbow to the opposite knee at each sit-up to work the side abdominal muscles in addition to the central abdominal muscles, and perform another 1 Up to 2 sets of such sit-ups
Day 5: Run 30 minutes on the treadmill followed by 20 Pilates boomerang movements and 2 minutes Pilates hundreds of movements. As with many Pilates exercises, these work several muscle groups at once, strengthen your entire torso, and improve muscle control. Perform an additional set of 10 boomerangs and another one hundred minutes if you can.
Days 6 and 7: Rest your body. Take 1 to 2 days rest period from conditioning training and 2 days of exercises for the abdominal muscles, distributing the rest days best over the week so that your muscles get time to recover and regenerate. Your muscles are too much to work, can lead to injuries. Do not try to perform abdominal training every day. Good sleep is also necessary for effective and safe workouts. When you exercise, you actually break the muscles, and when you allow her to regenerate and refuel (by following the 6-pack abdominal muscles), they grow stronger than before. You should beat 7 to 8 hours when you are grown up, and 8 to 10 hours a night when you are a teenager.
Tips
Stretch before and after each workout. Easy stretching is important. It prepares the muscles for pre-exercise activity, and stretches them after each session to prevent cramps, muscle soreness and pain.
You do not need a machine or personal trainer to get 6-pack muscles. No equipment, technology, apparatus or trainer are necessary to reach 6-pack abdominal muscles. Resistance training and simple abdominal exercises along with a healthy diet for fat loss is all that is necessary.
Do not forget that nutrition is also a very important part of your 6-pack plan. Pay attention to the right diet while doing this plan.
Record progress and goals. Knowing why you are trying to reach 6-pack abdominal muscles and record your progress helps you stay motivated and encouraged. It can help keep a diary or calendar to record your training program. Drawing up your training plan will give you a written reminder of what you need to do.
Put a photo book of your body, but do not take too often pictures (once a month is enough). You can be frustrated and lose motivation if you do not see a difference. If you exercise diet and exercise consistently, you should see changes every month. You probably do not see daily changes in the mirror, since every change is a very small improvement.
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