Learn How to Get Six Pack Abs in 5 Simple Steps

Getting a toned physique is perhaps every man’s dream which brings him to ask the question how to get six pack abs. Unlike the common perception, building six-pack abs without going to gyms or using any instruments is very much possible. There are certain exercises that help achieve the desired body.

1. Sit-ups

The sit-ups for six-pack abs are performed while lying on the ground. It involves the soles to be on the ground as the knees are kept bent upwards. The exercise has to sit up completely such that his back no longer remains in contact with the ground. While doing this, the hands can be laid crossed over the chest or touching the temples. Touching the back of the head with palms has no relevance and should not be observed. This is different from crunches as the person has to sit up completely while his feet still remain on the ground.

2. Crunches

Crunches are the most common method to get six-pack abs. The performer has to lie on the floor with his knees bent upward (like in the previous case). The hands can be held crossed over the chest or touching the temple. Now, the torso has to be lifted towards the knees just enough to make shoulder-blades leave the ground. Exercisers should exhale while lifting the body and inhale as they lower their back until the shoulder-blades touch the ground. The head should be kept away from the ground.

3. Leg lifts

There are few ways to perform leg lifts depending upon the strength and development of the individual. The person has to lie down flat on the ground with hands on either side. The legs have to be raised without bending at knees until they are at right angle with the ground. The legs should lower slowly until they touch the ground. The method can be repeated.

Another way is to bend the knees towards the chest while the calves touch the thighs. Third technique is to bend the knees until thighs are vertical. Now, the knees have to be raised so that it attains horizontal position. Certain object can be tied to the feet to increase the level of difficulty.

4. Pull-ups

Pull-ups are one of the exercises that have many benefits. It not only builds six-pack abs but biceps, triceps, pectorals, etc. The rod is held in two ways – first, when the palm and the face are in the same direction, second, when the palms are in the opposite direction to the face. Both types should be tried whenever performing pull-ups.

5. Butt-ups

Butt-ups are one of the most interesting techniques to obtain six-pack abs. You have to attain plank position, i.e., support the body on the ground with only forearms and elbows and toes. The buttocks have to be raised as high as possible and back to plank slowly.