The hardest part of the journey to get ripped and bring out your abs may just be the first step. Not only is getting started physically hard, but you also have to deal with conflicting and confusing advice from all sides. That’s why we’ve combined the thinking of some of the top names in physique sports to create this comprehensive six-pack guide.
Some Best exercise for six pack abs are below :
- Star plank
- Side planks
- Russian twist
Lie flat on your back with your knees bent at a 90-degree angle. Place your hands on either side of your head. Push your lower back into the floor as you lift your shoulders a few inches off the floor – make sure your lower back stays in contact with the ground at all times. Tense your abs hard at the top point of the movement, then return under control to the start position.
A crunch begins with lying face up on the floor with knees bent. The movement begins by curling the shoulders towards the pelvis. The hands can be behind or beside the neck or crossed over the chest. Injury can be caused by pushing against the head or neck with hands.
Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.
Strength exercises such as sit-ups and push-ups do not cause the spot reduction of fat. Gaining a “six pack” requires both abdominal muscle hypertrophy training and fat loss over the abdomen—which can only be done by losing fat from the body as a whole.
3. Star plank
This tricky variation on your average plank engages your entire body as your core works to center yourself. Your forearms won’t be taking the brunt of your weight here: on your hands, your whole body needs to be held in place by your core for the duration of the exercise. Brutal.From a press-up position, walk your palms and toes out and away from your body until they form an x-shape. Brace your core to keep a flat line from your head to your hips and toes. Hold for the required time then walk back to a normal press-up position.
Get into push up position. Move your arms and feet apart as wide as possible—your body will make a star shape. Hold the position with your torso straight and abs braced.
4. Side Planks
As well as providing a new angle for the classic plank, the muscles targeted by this move end up supporting the lower back and preventing back pain in later life. Researchers at Kuopio University in Finland found those with stronger hip and back ex-tensor muscles suffered less from lower back pain. Straighten up by lying down.
Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.
5. Russian twist
The only other exercise on our list that requires any equipment, the Russian Twist works with either a weight plate or a medicine ball. Much more effective than static rotations standing up, your core must be continually engaged to keep you balanced while the twist works either side of your body. Both sides? That’s one rep.
Sit holding the weight plate with your arms extended and feet off the floor. Quickly twist at the torso, turning from side to side.
Every Man Dream is Six pack Abs but not every man have six pack. so, you do this some exercise and make six pack abs without any Jim. Every woman like six pack abs Boy, so they boys also make six pack abs at home following this exercise.