Top's three Exercises for six pack abs

Akash 2 years ago  LIFE STYLE

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● Cable crunches:

This exercise is for your upper abs.while performing this exercise your knees should be on the ground and you shouldn’t bend your back totally, it will create tension on your l4 and l5 discs of your spin because at any moment your abs and lower back engage together.you just have to contract your upper abs and don’t engage your back while hitting this exercise. You should choose your weight according to your strength and 15- 20 reps is recommended to perform this exercise.

● Hanging knee raises

This is the best exercise for your Lower abs.majority of people who workout don’t have their lower abs developed.most of the people have developed their abs up to 4 packs but after that your abs muscle is not visible around navel area, most of them have this problem because they don’t give that much stress on their lower abs. If you’re not creating any tension on your lower abs. if you’re not training it on regular basis then it is not easy to develop your lower abs. if you want to develop your lower abs then you have to train it every 24 hours or 48 hours. your lower abs area is developed by hitting hanging knee raises when you’re hitting this exercise you contract at the top and thus squeeze your abs muscles, you have to breathe out when you’re contracting and one more thing to remember you don’t have to swing your body while doing this exercise avoid swinging balancing your weight is important and you should lock your body while hitting this exercise.15 -20 reps are recommended to perform.this exercise is a little bit advanced if you want you can try easy version it by hitting this exercise on double bar to place your elbows on safety pads or you can also try laying leg raises but hanging knee raises is the best way to hit your lower abs.

● Planks

One of the best exercises for your core, while performing this exercise your weight should be on elbows and toes. When you hit this exercise you should contract and squeeze your abs and squats, by this your mid area will come into tension and thus you burn more calories,it will increase the stress and blood flow in your mid area as it is taking more stress at this position and that’s why this is one of the best exercises for your core. If you have any back injury by performing this exercise you will be relieved from that pain.this is also one rehab exercise when you’re coming out of an injury.you can hold the plank position for up to 30 seconds and gradually increase 35 seconds each time when you perform this exercise and max you can hold up to 4 minutes.

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