Men Exercises for six packs ab

 

                       
Exercise for Six Pack abs
Step by Step Workout and Fitness tips
Gym & Home based Training


Most of the people want six packs abs, because They know six packs abs is most important admire look creating for all aged men. not only a great look and also creating a healthy body. At first you know our an abdominal muscle group. they are consist of 4 types of muscles and its name Rectus Abdominis, External Oblique, Internal Oblique, Transverse Abdominis

Rectus Abdominis : is a six packs muscle, this muscle is covered in the middle of abdomen. So select and do workout for that areas. Hanging knee raises and roman chair sit ups are best exercise for rectus abdominis muscles

Hanging knee raises: Is work for lower parts of the abs and also upper abs, start to hang on horizontal bar and bent your knees. This is a starting position and then raise your legs as possible to close your chest and squeeze your abs in 15 secs. Do 4 set x failure. Reduce Rest time between the workout that will help for better result.  

Roman chair sit ups:  Sit on the Roman-chair bench and hook your feet under the supports. Your arms behind your head and fold them in neck. Keeping your stomach sucked in, lower yourself to approximately a 70-degree angle. Do not lower until your torso is parallel to the floor because you’ll take the stress off the abs and put it on the hip flexors and lower back. You want to maintain an arch in the lower back, and not let it round. The 70 degree position lets you maintain constant tension on the abs. now raise your torso upper with inhale and exhale to slowly down to starting position. Repeat for 4 x Failure.Keep rest time 30 seconds.

 External Oblique: Side of your middle abs. try to do some exercise for that area, this Part is helpful for your abdominal good appear.workout for external oblique is Dumbell with side bend, side twist with barbell. 

warning: Don't do this workout with heavy weight. because of developing oblique muscle, when oblique grown your hips size is increasing. 

Dumbbell with side bend: Take a light weight dumbbell less than 5kg. Stand and straight with position your feet in shoulder width apart. hold your dumbbell in one hand and an another hand on your neck back side. Inhale your breath and Slowly bend at the waist to the side of the hand holding the dumbbell. and don't bend ur knee. Exhale your breath and slowly 

raise your body up on to the starting positions. Do it another hand for this same procedure.

4 set and 25-50reps you will be get quick result

Side Twist with Dumbbell: Stand straight, And Feet position in your shoulder width apart. Take a light dumbell and hold at chest level with slight bend in the arms. Keeping your back and chest straight and your head up. This is a starting position, Now let's start to turn your torso to the right side to left side by twisting with your waist only. Don't turn your head and don't move your legs. Repeat for 3 x Failure and take rest only 30 seconds between the sets.

Continuous tensions leg raise: lie on the floor with your legs raises 45 degree. and place your hands near your body with palms downs.This will be a starting positions. Take a breath inhale with raise your legs upper as possible as to close your face and hold in that positions in few seconds. slowly return to the starting positions. Don't lower your legs below 45 degree. Do it 4 sets x Failure.

Decline sit ups:Lie on the sit-up board with hook your feet under the strap of board. Bend your knees and place your hands behind the head. Inhale breath and raise your torso upper as possible to close your knee and hold in few seconds. Exhale as you slowly return to the starting positions. Repeat for 4 x Failure. 

Back Extensions:Lie on the floor facing down with your legs straight. place your arms close your body. Simultaneously raise your upper body and raise your legs at the hips. you should be resting on rib cage and hip bones. Hold this positions in 10 seconds. slowly return to the starting positions. Repeat for 3 x15-20 

 

Disclaimer: Consult your doctor before beginning any nutritional program and exercise program

Start slowly Process, Must to do some warm up sets before doing heavy workouts.