TOP 10 WORKOUT FOR SIX PACK

WORKOUTS

                  The top 10 workouts to get a six-pack. You can do these workouts in your house. You don't need any equipment for this workout.

If you do these workouts constantly for two months, you will get a six-pack easily. If you do some walking or jogging with this workouts daily, you can see more improvements in your body shape.

Hard work always payoff, just start workout from today. Waking up early Morning for workout for also good for your health. It was helpful, specially for beginners.

1. PLANK

                   The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.

The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength.

Developing your posture can improve on a number of ailments, and prevent the onset of other ones. Good posture means you're keeping your bones aligned.

Plank is the one of best workout you can do anywhere, and it will give you good results. When you're doing plank, the bottom of your stomach ache a little. You don't need to worry about that pain.

 How to do plank.

1.   Plant hands directly under the shoulders like you’re about to do a push-up.
2.  Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3.  Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
4.  Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.

 How many times you have to do

•  In started : 20 sec 3 planks per day
•  In one week : 30 sec 3 planks per day
•  In two weeks : 45 minutes 3 planks per day
•  In one month : 1 minutes 3 planks per day
•  After one month : 1 minutes 5 planks per day

You can increase the plank you do for a day.

Warning : You're better not to do more than one minutes.

2. BICYCLE CRUNCH

                   The bicycle crunch is an abdominal exercise that works the rectus abdominis muscle. It enables both building "six-pack" abs and tightening the belly.

Bicycle crunches use the exerciser's own body weight to tone muscle and are recommended by some experts, despite negative research results, as a low-cost exercise that can be performed at home.

The bicycle crunch is excellent for activating the rectus abdominis, your upper abdominal muscle, and it is second only to the captain's chair for activating the obliques of your side abdominal muscles.

Because you are raising your legs, you also engage the transverse abdominis, which is the deep ab muscle that is hard to target.

Besides working your abs, you will also be toning your thighs, as both your hamstrings and quads will be involved with bicycling. It is one of the easiest workout you can do to get six-pack.

 How to do bicycle crunches.

1.  Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.
2.  Contract your core muscles, drawing in your abdomen to stabilize your spine.
3.  With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.
4.  Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.
5.  Rotate your torso, so you can touch your elbow to the opposite knee as it comes up.
6.  Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.
7.  Do this repeatedly.

 How many times you have to do

•  In started : 1 to 2 sets per day
•  In one week : 3 to 5 sets per day
•  In two weeks : 5 to 15 sets per day
•  In one month : 15 to 20 sets per day

You can increase the sets you do per day as much as you can.

3. SIT-UP

                The sit-up is an abdominal endurance training exercise to strengthen, tighten and tone the abdominal muscles. It is similar to a crunch, but sit-ups have a fuller range of motion and condition additional muscles.

Sit-ups strengthen your core, which will pay dividends in your day-to-day life. For instance, the core strength you develop from regular sit-ups will help you develop a healthy posture. Reduced lower back pain, fewer tension headaches, increased energy, better neck and shoulder health, lower risk of uneven wear on your joints, increased lung capacity, improved circulation and digestion, reduced jaw pain, better form during your workouts are sit-up's benefits.

 How to do sit up.

1.   Lie on your back and have your knees bent pointing upward and your feet flat on the floor. Ideally, find something to keep your feet in place or ask a workout partner to hold your feet.
2.  Either cross your arms, putting each hand on the opposite shoulder, or put your hands behind your head with your elbows pointing to the walls instead of curled inward and tugging on your neck.
3.  Bend your hips and waist to raise your body and bring your chest toward your knees.
4.  Lower your body all the way back down to the ground.
5.  Repeat this again and again.

 How many times you have to do

•  In started : 10 to 25 sit-ups per day
•  In one week : 25 to 50 sit-ups per day
•  In two weeks : 50 to 75 sit-ups per day
•  In one month : 100 sit-ups per day

You have to increase the sit-up count as much as you could do after one month for better result.

4. V-UPS 

                  V-Ups are a great core body exercise that requires you to lift the weight of both your arms and legs by using your abdominal muscles.

Planks may be great for abdominal strength, but it’s important to work different ab muscles in different ways that challenge you to lift the weight of both your arms and legs using the muscles of the abdomen.

V-Ups are a more intense way to practice core strength with fewer reps and less time spent overall. V-ups are an excellent complement exercise to planks.

Moving between the two can give you an amazing core workout that will leave you feeling your belly like crazy!

 How to do v ups.

1.  Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed.
2.  Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.

 How many times you have to do

•  In started : 3 sets of 6 per day
•  In one week : 3 sets of 12 per day
•  In two weeks : 6 sets of 6 per day
•  In one month : 6 sets of 12 per day

5. RUSSIAN TWIST

          The Russian twist is an effective way to build your core and shoulders. It’s a popular exercise among athletes since it helps with rotational movement, which happens often in sports.

It may look like a simple movement, but it requires a lot of strength and support.

Russian twist is one of hardest workout to build your abs. But it gives good results.

 How to do Russian twist.

1.  Root into your sit bones as you lift your feet from the floor, keeping your knees bent.
2.  Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.
3.  Reach your arms straight out in front, interlacing your fingers or clasping your hands together.
4.  Use your abdominal to twist to the right, then back to center, and then to the left.
5.  This is 1 repetition.

•  For beginners, press your feet into the floor or extend them straight out as you get a feel for the movement. Breathe steadily and deeply.
•  Exhale with each twist, and inhale to return to the center. Allow your gaze to follow the movement of your hands.

 How many you have to do

•  In started : 2 sets of 8 repetition
•  In one week : 3 sets of 8 repetition
•  In two weeks : 2 sets of 16 repetition
•  In one month : 3 sets of 16 repetition

6. ONE SIDE PLANK

               The side plank is an excellent exercise for strengthening the oblique abdominal muscles, which don't get worked as much during ab exercises such as crunches.

You will hold your body on your side in a straight position, supported only by one arm and the side of one foot.

Beginners must build the strength and balance needed with warm-ups for the obliques and modified side planks before progressing to the side plank.

You can include side planks in your core exercise routine, Pilates, or yoga practice.

 How to do one side plank.

1.  Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder.
2.  Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body.
3.  Engage your abdominal muscles, drawing your navel toward your spine.
4.  Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position.
5.  After several breaths, inhale and return to the starting position.
6.  Change sides and repeat it.

 How many times you have to do

•  In started : 20 sec 3 planks per day
•  In one week : 30 sec 3 planks per day
•  In two weeks : 45 minutes 3 planks per day
•  In one month : 1 minutes 3 planks per day
•  After one month : 1 minutes 5 planks per day

You can increase the plank you do for a day.

Warning : You're better not to do more than one minutes.

7. REVERSE CRUNCH

                     The reverse crunch is an intermediate level variation of the popular abdominal crunch exercise. Your upper body remains on the mat as you contract your abs to draw your legs towards your chest.

It exercises the full length of the rectus abdominis muscle, getting to the deep lower abs.

This body weight exercise is easy to add to any abdominal or core workout or use as part of a total body workout.

 How to do reverse crunches.

1.  Lay face up on the mat with your arms at your sides. They can be closer to your body or extended comfortably to use for balance.
2.  Bend your legs at the knee and brace your abs to slowly raise your legs, so the knees are directly over your hips and your lower legs are parallel to the floor. This is the starting position. Brace the abdominal muscles and hold a neutral spine position with a slight natural curve in the lower back region yet with the back firmly against the floor.
3.  Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight and the neck and shoulders should remain relaxed and on the mat. Hold when you cannot curl without your back coming off the mat.
4.  Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees.

 How many you have to do

•  In started : 2 sets of 6 to 12 repetition per day
•  In one week : 3 sets of 6 to 12 repetition per day
•  In two weeks : 2 sets of 12 to 20 repetition per day
•  In one month : 3 sets of 12 to 20 repetition per day

If it is too hard, have a bigger rest period between the sets. If it is too easy, you can add a resistance band to make the exercise even more difficult.

8. PUSH UP

The push-up builds both upper-body and core strength. It has many modifications.

Beginners can start with easier versions, while more advanced exercisers can use a challenging variation. You can do the push-up as part of a body weight exercise session, a circuit training workout, or a strength workout.

 How to do push-ups.

•  To do a push-up, you are going to get on the floor on all fours, positioning your hands slightly wider than your shoulders. Don't lock out the elbows; keep them slightly bent.
•  Extend your legs back, so you are balanced on your hands and toes, your feet hip-width apart. Once in this position, here is how you will do a push-up.

1.  Contract your abs and tighten your core by pulling your belly button toward your spine. 
2.  Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
3.  Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position.

 How many times you have to do

•  In started : 10 push-ups per day
•  In one week : 10 to 15 push-ups per day
•  In two weeks : 15 to 20 push-ups per day
•  In one month : 20 or above push-ups per day

9. MOUNTAIN CLIMBER

              Mountain climbers are a great way to include a body weight cardio workout in your strength training program. A mountain climber is a body weight exercise that activates muscles throughout your body.

Perform mountain climbers by getting into a high plank position with your hands shoulder-width apart beneath you. Activate your core to keep your upper body and lower body formed in a straight line.

 How to do mountain climber.

1.  Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees, and your hands should be slightly wider than your shoulders.
2.  Grip the ground with your hand and rotate your shoulders outward to engage your lat muscles.
3.  Straighten your legs to lift your knees and enter into a plank position. Your legs should be hip-width apart.
4.  Pre-tension your shoulders and hips while engaging your core.
5.  Squeeze your quads and glutes while keeping your pelvis slightly tucked, your ribs down, and your chin tucked.
6.  While maintaining your alignment, bring one knee towards your chest, then return to the starting position.
7.  Repeat the movement on the opposite leg.
8.  Alternate your legs at a pace that allows you to maintain alignment, and continue alternating back and forth until you have completed your desired number of repetitions.

 How many times you have to do

•  In started : 2 sets of 10 repetition per day
•  In one week : 3 sets of 10 repetition per day
•  In two weeks : 2 sets of 20 repetition per day
•  In one month : 3 sets of 20 repetition per day

10. CRUNCH

                  The crunch is an abdominal exercise that works the rectus abdominis muscle. It enables both building "six-pack" abs and tightening the belly.

Crunches are an extremely effective compound-muscle ab exercise. When done correctly, they target your upper abdominal, lower abdominal, oblique, and lower back muscles, and have less risk of injury than traditional sit-ups.

This article will teach you how to ensure correct crunch form, avoid neck pain, and build your core strength.

Once you’ve mastered the basic crunch, we’ll show you crunch variations to add to your workout, like reverse crunches, bicycle crunches, and side crunches, that further target specific ab muscles.

 How to do crunches.

1.  Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
2.  Exhale and lift your upper body, keeping your head and neck relaxed.
3.  Inhale and return to the starting position.

 How many times you have to do

•  In started : 10 to 20 crunches per day
•  In one week : 20 to 35 crunches per day
•  In two weeks : 35 to 50 crunches per day
•  In one month : 50 to 70 crunches per day

It's better if you consult any doctor or fitness trainer before you start the work-out. It just a guideline.

THANK YOU FOR READING!