SIX PACK AT HOME

HOW TO MAKE SIX PACK AT HOME

We all have work or rather busy in completing our tasks. Some of you are working, studying, staying out of the station. There might be a number of reasons we fail to go to the Gym. Without going to the gym one can stay stay fit and make six pack abs at home.


Six pack home

SIX PACK HOME EXERCISES. Six Pack Abs Ghar par Kaise banaye

Six Pack Abs Ghar par Kaise Banaye

  • Ab Rollups:
Use your abdominal to get up and your and shoulder should be relaxed. Do not shrug your shoulder. Try to relax your muscles. Focus on muscle contraction.
Breath in going down and out while going up.

  • Abdominal Hip Raises:
Use your abdominal to get up and your and shoulder should be relaxed. Keep your legs completely extended. Focus on muscle contraction.
Breath in going down and out while going up.

  • Alternating Leg Raises:
Squeeze your abdominal muscle. Engage your oblique muscle. Focus on muscle contraction. Keep your legs completely extended. Relax your shoulder and neck.
Breath in going down and out while going up.

  • Planks:
Squeeze abdominal muscle and gluteal muscle. Flatten your back. Keep your head and pelvis in line with your spine. Do not drop the pelvis. Align shoulders right above the elbows. Keep your core tight all the time.
Breathe deeply. Do not hold your breath.
Kneel down to make it easier.

  • Toe touches:
Use your abdominal to get up, your neck and shoulder are relaxed. Keep your legs completely extended. Don't shrug your shoulder. Focus on muscle contraction. Range of motion is not important.
Breath in going down and out while going up.
Bend your knees slightly, if necessary.

Six pack at home

SIX PACK FOOD DIET


  • Broccoli:

Dark green veggies like broccoli are essential to improve your gut. In the starting Broccoli may make you feel a little bloated at first, this low-calorie veggie and packed with fiber and nutrients.
Studies show that it will help you lose weight. Broccoli will help in losing weight in general and you will achieve the six-pack goal fast. One can also go for some spinach or other dark green veggies.

  • Green tea:

Green tea is very good for building abdominal. Research suggests green tea is very useful in weight loss, which helps six-pack building. The green tea contains epigallocatechin gallate, a natural chemical compound that causes the body to use fat as fuel. It's a zero-calorie drink and you can drink as much green tea as this will not put any additional calories in your body.


  • Yogurt:

One of my favorite! Protein-packed yogurt helps the invisibility of six-pack abs.
Research has shown that adding this calcium and protein source into your daily meals will help you burn the fat, especially around your stomach.


  • Chia seeds:

These seeds will help in reducing tummy fat. Adding them into your diet will help you, this food is rich in fiber and calcium and these two things we know are great for cutting the belly fat.

8 WAYS TO GET SIX PACK AT HOME

  • Do More Cardio
  • Train the Abdominal Muscles
  • Protein Intake should be increased
  • High-Intensity training is required 
  • Need to stay hydrated all the time 
  • Don't go for junk or street food, eat healthy
  • Stay away from simple carbs
  • Increase Fiber content in your meals


Following the above exercises and food, anyone can easily make Six Pack at home. 
For advanced exercises and detailed information about diet please refers to other posts from the SIX PACK category.

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