How To Get Six Pack Abs Without Gym
Six pack exercise at home. who does not like Six Pack Abs. Its craze is increasing very fast among youngsters today. Everyone is ready to sweat as much in the gym as possible. If you go to the gym and your body has become good but your body does not have Six Pack Abs, then you cannot call your body a complete fit body. Six Pack makes your body look good Many people think that it is difficult to make abes and many people even say that our six packs are not visible due to our genetics.
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| six pack exercise at home |
But there is no such thing
that we cannot do. Here we will tell you about 8 best workouts, which will
prove to be very helpful and effective in making six pack abs. Read ahead
carefully because it is very important to know the right technique to do them.
Six pack exercise without gym at home-
Friends, it is true that we
have to work hard regularly to make pack abs, but it is not necessary that hard
work is done in the gym itself, you can work hard at home even in just a few
easy ways. Pack abs can be made. Today we
will tell you here some important things and the right exercises that you can
do at home, in addition to this, we will also tell you some tips which you can
easily make a six pack by following.
Six Pack Tips-
- Take the right amount of protein because if you do not take the right amount of protein then it takes a very long time for your six pack as well as your other muscles to grow.
- Pay attention to your diet. Remove high-oil, junk food from your diet. Keeping foods with the right nutrients in your diet will help reduce your body fat, making you a six pack as soon as possible.
- Do not exercise the six pack everyday because if you exercise the six pack every day, then your muscle will not get rest and if the muscle does not get rest then the muscle does not get grow properly. Exercise one or two days in a week so that the muscle gets time to grow.
- Pay attention to quality over quantity to make a six pack, because if you do not exercise properly, you may take longer to make a six pack. That is why, along with rigorous exercises, do exercises by being smart.
- Stop overtraining. If you apply 1000 Crunches a day, then this is not the right way to make your Six Pack.
- Use weight when exercising six packs. This will improve your muscle growth and your muscle will be formed quickly.
8 at-home workouts to get six-pack abs –
1.Crunch workout-
The first exercise of the abs
is the crunch exercise. Which you have to start at the beginning. You have to
lie on your back on the ground and close your leg. Keep both your hands behind
the head and try not to lift the other hand straight up as shown in the
picture. You will have to do this workout in 3 seats, which will have rips of
25,20,15.
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| Crunch workout |
2.Hanging Leg Raise workout –
Hanging leg raise pack is
very effective for making abs. We also
have to do this workout by hanging it with an iron bar.While doing this
workout, leave your body completely loose while you are hanging on the rod.
After that, raise both your
legs straight forward and bring them up to 90 degrees in such a way that your
body bends in two, hold this position for a few seconds and then bring the legs
down in this workout in 3 sets. Have to do, in which 15,12,10 has to be done.
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| hanging leg raise exercise |
3.Bench Crunches workout -
This is a workout in which we have to sit on an unsettled bench, bend our knees and lift our legs upwards to sleep. If we want, we can do these workouts by keeping the legs straight and lifted up.
This also helps in making pack abs. Bench crunch reduces abdominal fat and abdominal muscles contract, it is effective in making pack abs. You have to do this workout in 3 sets, in which 15,12,10 have to be done.
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| Bench Crunches workout |
4.Incline Knee Raise workout -
In this exercise you have to
use Incline Bench. As shown in the photo. First you lie down on the bench in
this position. Lie on your waistline on the Incline Bench and bring your chest
towards your chest while closing your knees. Keep in mind while exercising,
keep your stomach tight. This workout has to be done in 3 sets, in which 20,
25, 18 have to be done.
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| Incline Knee Raise workout |
5.Incline Bench Sit-Ups -
In this exercise also you have to use Incline Bench. Only you have to have a side in it. According to the picture on the Incline Bench, lie down from the side of the waist and stuck your leg in the stopper. Put your hands on your head and try to move slowly forward. You also have to do 3 Set 20,15,12 Reps for this exercise.
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| Incline Bench Sit-Ups |
6.Reverse Crunches workout -
In this workout, lie back on
a plane. Keep both your hands on the side with the ground. After this, bend
both your knees, lift the waist, and push it towards the chest. During this,
try to emphasize your abdominal muscles. Hold this position for a while and
then spread the legs down.
This reduces belly fat and
stresses the stomach muscles, making it easier to make pack abs. Repeat this
process for 15-20 times in one set.
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| Reverse Crunches workout |
7.Lie Down Crunches workout -
In this workout we have to
lie on flat ground, put our hands on the head and raise the upper body slightly
and then bend back. During this, keep the knees in half. Exhale, raising the
body above the head.
It is also a great way to
create workout pack abs. Do 15 to 20 repetitions in two sets of exercises.
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| Lie Down Crunches workout |
8.Plank workout -
Plank This is the last
exercise of Abs which makes Abs hard. This looks very easy to exercise but when
you start applying it, you will know how easy it is. And this exercise is very
effective. Just as you do a push up exercise, keep your elbow on the ground in
the same position and place your weight on your forarms and your paws. Hold
this position for some time as stated in the last of the exercise. This
exercise is to be set and in this exercise the body has to be held according to
the timing. Timing- 50 Sec, 40Sec, 30Sec.
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| Plank workout |
Six pack abs exercise name-
- Crunch workout
- Hanging Leg Raise workout
- Bench Crunches workout
- Incline Knee Raise workout
- Bench Crunches workout
- Reverse Crunches workout
- Lie Down Crunches workout
- Plank workout
Keep a few things in mind-
Never exercise a six pack to
reduce fat, because if you reap 2,50,000 Crunches, then your whole body burns 1
pound of fat. Which is very less. It originated from a stud.
If you want to make a six
pack, then just pay no attention to the exercise of the six pack. Train your
whole body every day. Which will help you to be Lean.
Focus on your weight training
for more time and then do cardio exercises.
Do exercises to make your
core strong. With this you can lift heavy weight. Which is a good way to make
six.