Fitness

How To Get Six Pack Abs

There is hardly any guy in this whole world who does not want six pack abs. Every guy has once in his lifetime fancied about getting well toned six pack abs. We understand this very well and hence we have got you the best way to get those six packs. All you need to do is to religiously follow the exercise schedule that we have mentioned here. Also one thing you should keep in mind is that a great body is a result of regular exercising and proper diet. In this article, we have mentioned the complete 6 pack abs workout and the diet plan.

six pack abs

Exercises for six pack abs –

 

1.Pullup for six pack abs

.Pullup

 

Start Position- Grasp tightly a pull-up bar. The hands should be wider than the width of your shoulder. Pull the shoulder blades slightly down and back, bend the legs behind, cross the feet, squeeze the butt and brace the abs.

Pull yourself up. Stop when the collarbone reaches the bar. Your elbows should be down towards the hips.

Return to the position from where you started.

2.The Pike

The pike

 

Lie down straight on the floor with face up. Keep the legs straight and arms at the side. The palms should face down. Now raise the legs and torso until they make 45 degrees with the floor. Now reach the hands alongside the legs without rounding the back

  1. The Pendulum

Lie straight on the floor. Raise your legs until you make 90 degrees with the floor. Now lower the legs to right side until they come almost near to the floor. Return back to the upright position. Now bend to the left. Repeat until all reps are performed.

4.The Long Arm Crunch

long-arm-crunch

 

Lie on the back. Bend your knees and keep the arms straight behind you. Now take the arms straight above the head. Now perform traditional crunches with slow and controlled movements.

5.The Reverse Crunch

reverse crunch

 

Lie straight on the back with hands placed behind the head. Now bring the knees inwards, i.e., towards the chest until the knees are bent at 90 degrees. Keep the feet together or crossed. Contract the abs to to curl the hips off the floor to reach the legs up towards ceiling. Now lower the legs back to the starting position, but do not touch the feet to the floor.

Apart from the above mentioned six pack abs exercise, there are several other exercises that give you well chiselled abs like,  Janda sit- ups, the Jacknife, the extended plank, barbell landmine, pallof press, AB wheel rollout, medicine ball slam, cable side bend, weighted crunch, overhead crunch, ball planks, windshield wipers, etc.

Six Pack Abs Diet Plans

Calories intake– 13 calories per pound of body weight to 9-10 calories per pound of body weight.

Proteins– Your protein intake should be higher. Include skim milk, nuts, beans, legumes, cottage cheese (fat free), Whey protein drink, soy (tofu) in your diet. They are rich sources of  high quality lean protein.

Carbohydrates- The Carbohydrate consumption should be 25 to 50 grams before and after the workout. After taking intense diet for 3 to 4 weeks, have a high- carb weekend.

Fat-  The fat intake should only be a few grams in each meal. Healthiest sources are nuts, flaxseeds, olive oil and flaxseed oil.

Foods to avoid- White bread, white pasta, white rice, chocolates, ice- creams, cheese, soda, soft drinks, alcohol, chips, sweet, fries, crisps, butter and  processed and packaged food.