Diet is important when you want to get a six-pack but so is training. Training your abs makes them more developed and defined. Moreover, it helps you lose fat.
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In a nutshell:
After all, having abs comes down to a combination of how developed your abdominal muscles are and how little fat you have on your stomach. You may have already come across some exercises like jackknife sit-ups and reverse crunches, but others may be completely unfamiliar, so watch and listen closely to this video. Unlike that one, this advanced variation is a powerful six-pack exercise that takes the classic crunch to new difficulty heights. Thanks to the extended arms part, it adds more lever to the movement, thus putting greater stress on the upper portion of your rectus abdominis.
To start, lie down on the floor with your knees bent and feet flat. Now bring your head and chest up along with your hands to do a traditional crunch. This exercise is known as a workout that focuses on the lower part of your rectus abdominis muscle, unlike most ab exercises where the focus is on the upper part. To begin, lie down on the floor and put your hands under your head.
Next, lift your hips off the floor by contracting your abs and extending your leg up towards the ceiling. Then, lower your legs down to the initial position without your toes touching the floor. Otherwise known as the bicycle crunch, this exercise combines twisting and crunching motions to work your obliques and rectus abdominis. To perform the bicycle kick, lie on your back with your hands behind your head, legs in the air, and knees bent at a 90-degree angle.
Push your lower back down into the floor and keep it there throughout the whole exercise. Now, try touching your left elbow and right knee together. To do this, turn your torso, arm, and head to the right while extending your left leg out and straight. Your legs shouldn`t touch the floor through the entire set.
This sit-up variation is slightly more effective than the regular sit-up because it emphasizes more on your ab muscles and takes your hip flexors out of the movement. To perform single-leg sit-ups, start by lying on your back with one leg straight and the other leg bent. Now, do a sit-up and try to get your chest as close as you can to your bent knee. Perform 3 sets of 8 reps on each leg.
If you aren`t a huge fan of single leg-sit-up, try another sit-up variation that`s perfect for building a six-pack. The jackknife sit-up is a basic six-pack exercise that`s included in nearly all workout routines for sculpting your abs. Additionally, it`s one of the comprehensive stomach exercises that engage both the upper and lower regions of your abdominal muscles. To do jackknife sit-ups, first, lie on the floor with your arms above your head and your legs stretched out.
Now, lift your arms and legs together towards the ceiling until your fingers are almost touching your toes. Assume a push-up position by putting your hands approximately 10 inches in front of your shoulders and toes tucked in. Then, make sure to keep your arms and back straight while holding this position for 20 to 30 seconds. Do 15 reps of extended planks for 2-3 sets.
For this plank variation, your obliques will be the main focus.
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