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Home workouts for Six pack in 30 days

              SIX PACK IN 30 DAYS WORKOUT

                 " increase your self confidence"

                                   
                Home workouts for Six pack in 30 days

 " The clean diet essential to creating your abs may deter food cravings and make you feel virtuous about your eating habits. Achieving such a goal as six-pack abs can boost your confidence and make you feel proud of your appearance "
             
    (If you are suffering from any health problems start only with your doctor's permission)

Exercises:- 


1-  BASIC CRUNCHES
Six pack in 30 days



         Basic Crunches are a traditional exercise meant to strengthen your abdominals. Crunches are one of the most common exercises people attempt in order to define their core and flatten their bellies. If you learn how to do Basic Crunches you are strengthening your abs

           
  2- ALTERNATE HEEL TOUCHES
   
Six pack in 30 days


   Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart.Your arms should be extended by your side. This will be your starting position.
Crunch over your torso forward and up about 2-4 inches to the right side and touch your right heel as you hold the contraction for a second.Exhale while performing this movement.Now go back slowly to the starting position as you inhale.
Now crunch over your torso forward and up around 2-4 inches to the left side and touch your left heel as you hold the contraction for a second.
Exhale while performing this movement and then go back to the starting position as you inhale.Now that both heels have been touched, that is considered 1 repetation.
Continue alternating sides in this manner until all prescribed repetitions are done.

     
 
 3- LEG UP CRUNCHES
 
Six pack in 30 days


The vertical leg crunch is a great core exercise that increases the rectus abdominis workout, and is effective for recruiting the lower back extensors, the transverse abdominals, and even the external obliques and internal obliques. It is similar to the basic crunch, except that the legs are perpendicular to the floor.

4- ARM REACHING CRUNCHES


                                     Six pack in 30 days



You can add additional weight to this stomach workout,Adding additional resistance will increase the intensity of this workout. 


How to do the Long Arm Crunch:-

1) Lie on the floor with back flat to the floor, knees bent and feet on the floor.  

2) You can also keep your legs straight on the ground, however bending your knees can provide more support to the lower back.

3) Place your hands straight out behind your head.  Clasp your hands together, keeping your arms next to your ears.

4) Using your ab muscles and not momentum, lift your shoulder blades up off the floor keeping your arms next to your ears.

5) Hold for one second at the top of the move and slowly return to starting position.

Repeat for 8 to 15 reps.

Note:  If you feel pressure or pain in your neck, just take one hand and place it behind your head for additional support, keeping one arm straight.


5- FLUTTER KICKS

Six pack in 30 days
Six pack in 30 days

Benefits Of Flutter Kick Exercise
Burns Calories. Shutter stock. ...
Excellent Cardio. Cardio increases the heart rate. ...
Tones The Lower Body. Shutterstock. ...
Sheds Belly Fat. This is what we all want – to shed the belly fat. ...
Sculpts Your Abs. Shutterstock. ...
Strengthens The Legs. ...
Improves Posture. ...
Reduces Back Pain.


6- LEG RAISES
Six pack in 30 days




1. Lie on your back, legs straight and together. 

2. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. 

3. Slowly lower your legs back down till they’re just above the floor. Hold for a moment.

4. Raise your legs back up. Repeat.


7-PLANK WITH LEG LIFT
Six pack in 30 days



Six pack in 30 days


Assume a push up position but with your weight on your forearms instead of your hands. Brace your abs, clench your glutes, and keep your body straight from head to heels.

Now raise your right leg and hold that position for 1 second. Lower your right leg and raise your left leg. Continue alternating back and forth for the prescribed time or reps.

8- V CRUNCHES

Six pack in 30 days


V Crunch. Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. ... Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.

9- BICYCLE CRUNCHES
Six pack in 30 days
exercise for building abdominal strength and toning your thighs.

1.  Lie on the floor. Stretch your legs out straight and hold your arms outstretched at your sides. It's important to use the right form when you're doing the bicycle crunch - if you don't you won't be getting the maximum benefits from this exercise.

2. Place your hands behind your head. You can interlock your fingers if you desire. If you prefer, you can keep your arms at your sides.

3. Raise your legs. Raise them so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your feet together. This is called tabletop position.

4. Touch your right elbow to your left knee. Now lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor - similar to the motion you'd make while pedaling a bicycle.

5. As you lift your head, tense your abs. Use your abdominal muscles to crunch your body forward so that your elbow can reach your knee.
At the same time, tense your leg muscles and be sure to keep them bent or straightened correctly. Don't rest your feet on the ground. Be sure to keep your elbows back, rather than bringing them forward toward your chest, which could strain your neck. To increase the difficulty, try keeping your shins parallel to the ground throughout the exercise.

6. Now touch your left elbow to your right knee. At the same time, straighten your left leg, keeping it off of the floor. Don't forget to tighten those abs. You've now completed one bicycle crunch.

7. Repeat. Perform bicycle crunches in sets of 10-20 repetitions. Instead of counting crunches, you can also time yourself for sets lasting between 30 and 70seconds. Rest between sets.

10- VERTICAL LEG CRUNCHES
Six pack in 30 days


The vertical leg crunch is a great core exercise that increases the rectus abdominis workout, and is effective for recruiting the lower back extensons, the transverse abdominals, and even the external obliques and internal obliques.

1. Lie on your back on a mat or another surface that will be comfortable.

2. Place your hands folded behind your neck.

3. Bring your legs up, extending them perpendicular to the floor with knees slightly bent.
Exercise Movement

4. Contract your abs in preparation for the lift.

5. Begin by slowly curling your upper body, lifting your shoulder blades off of the floor. Keep your legs straight and pointed upward; don't let them sway or list to one side.
Continue curling your body upward using your core muscles. Don't lead with the head by pulling on the neck, and keep your chin up.
When your shoulder blades are off of the floor, pause and hold the position a moment or two.
Begin lowering the upper body by uncurling slowly. Don't allow your legs to sway, and don't let them crash back to the floor. This should be a slow and controlled descent.
Keep your legs in the fixed starting position.
Repeat for 15-20 reps.

           ( DAILY 20 or 30 rep / exercise )


 (If you are suffering from any health problems start only with your doctor's permission)


" The clean diet essential to creating your abs may deter food cravings and make you feel virtuous about your eating habits. Achieving such a goal as six-pack abs can boost your confidence and make you feel proud of your appearance "

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