Look at bodies of these Top 10 Inspiring Young Bodybuilders to Lookup to and you will notice their six pack abs above all. Ask anyone in the gym about six pack abs? And you will realize that six pack abs are dream of approximately everyone. Building six pack abs needs proper diet and exercise. Supplements can also help for quick results. To learn more about supplements check 15 Highest Selling Supplements For Gaining Mass.
Following are key exercises for developing six pack abs in a short span of time:
Chose a wheel ab. Now kneel on the floor in a way that your hands come directly under your shoulders and your knees cone directly under your hips. While rolling the ab wheel out, slowly push your hips forward.
Keep your back straight and allow your arms to extend in front of your body. When you feel that you cannot roll the wheel anymore, push your palms towards the floor, while squeezing your abs and pushing your hips back toward the start position until you gain it.
Chose a barbell. Fix one end of barbell in corner of two walls. Now lift the barbells other end and holds it on your chest. Then press the barbell out from your chest by using both hands. Keep your arms straight and rotate that end from your shoulders to one side then to the other. Then restart from the starting position.
To do this exercise first of all get into a press-up position. Your hands should be beneath your shoulders. Lock the core to ensure a straight line from head to heels. Tighten your abs and do not raise your abs while you lift your left foot and right arm. Raise them to the height where they become parallel to ground. Then do with the other hand and foot.
Make press up position. Now bring your knee towards your elbow while raising one foot off the floor. Then repeat on the other side. You can also add an extra half rep on both sides to make this exercise more effective.
This exercise will turn several heads in gym but don't worry its a killer for your abs. Plant your hands behind your back & sit on the floor. Bend your legs in front of you. Now your feet and hands should remain planted on the floor and pick up your body from floor. Now start walking with your hands and feet in this position.
Make a grip on pull up bar. Your hands should be shoulder width apart. Then bend your legs behind you, brace your abs, backcross your feet, squeeze your hips and pull your shoulder down. Now after reaching at this starting position.
Pull yourself up until your collarbone reaches the bar, driving elbows down toward your hips. After this again reach back at the starting position. You can also loop an exercise band over the bar and around your knees.
Chose a medicine ball whose weight you can handle during the exercise. Now throw the ball on the ground with as much force as you can. Keep your posture right during this exercise.
You can do this exercise by attaching a resistance band around or with a poll. The height of band should be chest height. After setting the resistance band and height, pull the handle toward your chest. If your right shoulder is closest to the machine, your right hand should hold the handle and your left should be more of a guide.
Now push the handle straight out so the handle stays directly in front of you. Then return the handle to your chest. Keep the motion slow while returning.
Chose a tidy area on floor or use an exercise mat for this exercise. Lie down and your back should remain flat and face towards roof. Raise your legs with 90 degrees bend at your hips.
Keep your legs straight and lower them to the right, allowing them to come all the way to the floor slowly. Then after returning to starting position repeat this movement towards left. Be careful about your back while you do this exercise.
You can do this exercise on a bench. Lie down and grab the bench behind your head. Kick your legs up towards the ceiling and bend your knees, bringing your back off the bench. Then slowly return to the starting position, and repeat. Do not swing your legs to the top of the rep.
While doing this exercise be careful about your back. Lie on the bench in a way that your legs remain extended in front of you off the end. Grip the bench with your hands. This grip will also make you steady.
While exhaling raise your legs to the level that they become perpendicular to the floor. Then slowly return them to the starting position.
As per you height set the cable to the highest pulley position. Stand with your feet shoulder width apart and back towards machine.
Now grab the handle with your both hands and with your arms fully extended pull the handle down across your body to the opposite knee. Bend your knees and pivot your back foot. Then slowly return to the start position.
First of all make the start position by holding a cable on your right side with both hands. Do this in a way that your left arm remain stretched and straight across your body. By just moving your arms, pull the cable to the other side to the point where your right arm remain straight.
Then repeat by returning the cable to starting position. While doing this exercise do not drag the weight around with muscles of arms and shoulders. Your six pack abs will appear quickly if you will isolate your core effectively while doing this.
Chose a barbell of appropriate size and lie on the floor. Your face should be towards roof. Hold the barbell over your chest with straight arms. Raise your feet directly above you while keeping your legs straight. Then slowly lower them towards the right side of body but do not touch the ground with them.
The reach back to the starting position and start lowering them to left. Then repeat the whole motion. When your feet came at approximately one inches height from floor pause there for a moment and wait. This motion will work for your core and obliques.
Chose a barbell of appropriate size and load it with weight. Now grip the bar with a shoulder width grip over your head. Now slowly roll the bar forwards while positioning your shoulders directly over the barbell.
Then return to the starting position after pausing for a moment. To make this exercise harder you can roll out the bar even further. But do not over extend and let your hips sag.
Lie down on floor and hold a medicine ball with both hands over your head. Outstretch your arms and legs with your hands and feet lifted just above the floor. This is your starting position.
Now raise your torso and legs up to touch the medicine ball with your feet. They return to the starting position. Do not lift your back from the floor while doing this exercise.
Be careful about your protein intake while doing these exercises. This article provides detailed information regarding protein How Much Protein Do You Need To Build Muscle Fast?
Have a nice day.
Cheers!
Following are key exercises for developing six pack abs in a short span of time:
Ab Wheel Roll Out:
Chose a wheel ab. Now kneel on the floor in a way that your hands come directly under your shoulders and your knees cone directly under your hips. While rolling the ab wheel out, slowly push your hips forward.
Keep your back straight and allow your arms to extend in front of your body. When you feel that you cannot roll the wheel anymore, push your palms towards the floor, while squeezing your abs and pushing your hips back toward the start position until you gain it.
Barbell Landmine:
Chose a barbell. Fix one end of barbell in corner of two walls. Now lift the barbells other end and holds it on your chest. Then press the barbell out from your chest by using both hands. Keep your arms straight and rotate that end from your shoulders to one side then to the other. Then restart from the starting position.
Two-point Bridge:
To do this exercise first of all get into a press-up position. Your hands should be beneath your shoulders. Lock the core to ensure a straight line from head to heels. Tighten your abs and do not raise your abs while you lift your left foot and right arm. Raise them to the height where they become parallel to ground. Then do with the other hand and foot.
Spider Crawl:
Make press up position. Now bring your knee towards your elbow while raising one foot off the floor. Then repeat on the other side. You can also add an extra half rep on both sides to make this exercise more effective.
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| Spider Crawl is very effective exercise for developing six pack abs |
Crab walk:
This exercise will turn several heads in gym but don't worry its a killer for your abs. Plant your hands behind your back & sit on the floor. Bend your legs in front of you. Now your feet and hands should remain planted on the floor and pick up your body from floor. Now start walking with your hands and feet in this position.
Pull up:
Make a grip on pull up bar. Your hands should be shoulder width apart. Then bend your legs behind you, brace your abs, backcross your feet, squeeze your hips and pull your shoulder down. Now after reaching at this starting position.
Pull yourself up until your collarbone reaches the bar, driving elbows down toward your hips. After this again reach back at the starting position. You can also loop an exercise band over the bar and around your knees.
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| You can perform Pull ups either in home or in gym |
Medicine Ball Slam:
Chose a medicine ball whose weight you can handle during the exercise. Now throw the ball on the ground with as much force as you can. Keep your posture right during this exercise.
Pallof Press:
You can do this exercise by attaching a resistance band around or with a poll. The height of band should be chest height. After setting the resistance band and height, pull the handle toward your chest. If your right shoulder is closest to the machine, your right hand should hold the handle and your left should be more of a guide.
Now push the handle straight out so the handle stays directly in front of you. Then return the handle to your chest. Keep the motion slow while returning.
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| The height of band should be chest height for Pallof Press |
The Pendulum:
Chose a tidy area on floor or use an exercise mat for this exercise. Lie down and your back should remain flat and face towards roof. Raise your legs with 90 degrees bend at your hips.
Keep your legs straight and lower them to the right, allowing them to come all the way to the floor slowly. Then after returning to starting position repeat this movement towards left. Be careful about your back while you do this exercise.
Dragon Flag:
You can do this exercise on a bench. Lie down and grab the bench behind your head. Kick your legs up towards the ceiling and bend your knees, bringing your back off the bench. Then slowly return to the starting position, and repeat. Do not swing your legs to the top of the rep.
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| Rocky Balboa did Dragon Flag and that became iconic |
Flat Bench Lying Leg Raise:
While doing this exercise be careful about your back. Lie on the bench in a way that your legs remain extended in front of you off the end. Grip the bench with your hands. This grip will also make you steady.
While exhaling raise your legs to the level that they become perpendicular to the floor. Then slowly return them to the starting position.
Cable Woodchopper:
As per you height set the cable to the highest pulley position. Stand with your feet shoulder width apart and back towards machine.
Now grab the handle with your both hands and with your arms fully extended pull the handle down across your body to the opposite knee. Bend your knees and pivot your back foot. Then slowly return to the start position.
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| Keep your motion slow while performing Cable Woodchopper |
Cable Core Rotation:
First of all make the start position by holding a cable on your right side with both hands. Do this in a way that your left arm remain stretched and straight across your body. By just moving your arms, pull the cable to the other side to the point where your right arm remain straight.
Then repeat by returning the cable to starting position. While doing this exercise do not drag the weight around with muscles of arms and shoulders. Your six pack abs will appear quickly if you will isolate your core effectively while doing this.
Barbell Floor Wiper:
Chose a barbell of appropriate size and lie on the floor. Your face should be towards roof. Hold the barbell over your chest with straight arms. Raise your feet directly above you while keeping your legs straight. Then slowly lower them towards the right side of body but do not touch the ground with them.
The reach back to the starting position and start lowering them to left. Then repeat the whole motion. When your feet came at approximately one inches height from floor pause there for a moment and wait. This motion will work for your core and obliques.
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| Chose a barbell of appropriate size for doing Barbell Floor Viper |
Barbell Rollout:
Chose a barbell of appropriate size and load it with weight. Now grip the bar with a shoulder width grip over your head. Now slowly roll the bar forwards while positioning your shoulders directly over the barbell.
Then return to the starting position after pausing for a moment. To make this exercise harder you can roll out the bar even further. But do not over extend and let your hips sag.
Medicine Ball V Sit-up:
Lie down on floor and hold a medicine ball with both hands over your head. Outstretch your arms and legs with your hands and feet lifted just above the floor. This is your starting position.
Now raise your torso and legs up to touch the medicine ball with your feet. They return to the starting position. Do not lift your back from the floor while doing this exercise.
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| Medicine Ball V Sit Up is killer exercise for six pack abs |
Be careful about your protein intake while doing these exercises. This article provides detailed information regarding protein How Much Protein Do You Need To Build Muscle Fast?
Have a nice day.
Cheers!
