Top 10 Six-Pack Exercise at Home
Sit-ups are not the
only six-pack exercise. It takes more than simply repeated crunches, twists,
and sit-ups to attain your objective of a cobblestone core, as any proud owner
of six-pack abs will confirm. In fact, if you want to obtain a six-pack, you might
want to completely give up crunches.
You should become
accustomed to feeling uncomfortable when performing the abs workouts listed
below. Nothing hurts more than the day after you hit your core hard in the gym,
but the benefits are always worth the discomfort.
You see, abs are one of
the most crucial muscles in your body and are much more than just a reason to
wear a tight t-shirt. Having a stronger core will help your strength in other
lifts, such as bench presses, overhead work, deadlifts, and squats, as well as
improve your recovery. It will also help you maintain good posture and even get
rid of back pain
It is reasonable to
assume that ab exercises merit the same time and consideration as any other
muscle group in your body. Consequently, it is crucial to perform the
appropriate exercises. Here's how.
1.
Side Jackknife
Lay on
your side with your right arm bent to your head and your left arm extended out
on the floor. Position your right leg over your left. As you raise your body
while tightening your abs, bring your right elbow to your left leg. Slowly drop
your body back down, then switch sides.
2.
Hanging Leg Raise
Grasp
a pull-up bar and lower yourself into a dead hang by forming a V with your
arms. Stand with your feet together and extend your legs straight up until they
are parallel to your body. Return to the starting position slowly.
3. Cocoon
Lay flat on your back
with your feet just off the floor and your arms behind your head. Perform a
crunch while pulling your knees toward your chest, raising your backside off
the ground and raising your arms above your head.
4.
Russian Twists
Lie
on the floor with your feet up and grasp a weight plate, dumbbell, or
kettlebell in each hand. With control, quickly rotate from side to side while
twisting at the torso.
5.
Butterfly Sit-Ups
Lie
on the floor with your arms out in front of you. Bend your knees and position
your feet in a diamond formation with the soles facing each other. Sit up
straight as you squeeze your abs and extend both hands to your feet.
6.
Overhead Crunch
Lay on your back with your arms straight above
your head, forming a straight line with your body. Keep your feet flat on the
ground while bending your knees. Then, while maintaining your arms still,
crunch your shoulders off the floor by tightening your abs.
7.
Start
by performing a press-up. Draw one leg up and cross it over your body to the
opposing elbow without letting your hips droop. Repeat with your second leg,
then go back to the beginning. A rep is one. Keep your reps regulated yet
rapid.
8. Forearm
Plank
Start
out in a push-up position, or high plank. Elbows bent, weight on forearms
rather than hands. From the shoulders to the ankles, the body should be in a
straight line. As if about to take a hit in the stomach, brace your core.
(Remember to breathe while performing this plank workout.) Hold for 30 to 60
seconds.
9. Side
Plank
Legs
straight, lie on left side. Body raised on left forearm and elbow with feet
stacked. As the body makes a straight line from the ankles to the shoulders,
raise the hips. Throughout the plank exercise, hold your core tight and take
deep breaths. Hold for 30 to 60 seconds. Alternate sides; repeat.
10. Straight-Arm
Plank
Start
in a high plank position with your arms straight and your hands beneath your
shoulders. Keep your weight on your toes
and straighten your legs. Ankles to head should be in a straight line. Squeeze
glutes and brace your abs to maintain your body rigid. (More advice on
performing a high plank exercise correctly can be found here.) Hold for 30 to
60 seconds.
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