Six Pack Abs Beginner Exercises

Six Pack Abs Beginner Exercises

Abdominal need to be treated much like any other muscle group you are looking
to strengthened and develop. We will discuss the Six Pack Abs Beginner Exercises
Lower reps and progressive overload will work the abdominal more efficiently than will high reps with little or no weight.

Keep reps low, between 10-15. Do not fall into the trap many people do, thinking that if they do a lot of reps, it will increase the likelihood of developing the abdominal.
Nothing could be further from the truth.

Six Pack Abs Beginner Exercises

To develop the abdominal region, you must stimulate muscle growth with progressive weight increase and also target body-fat loss by focusing on reducing calories and increasing cardio.
You cannot spot reduce the abdominal by doing crunch after crunch.
It must be a synergistic approach between strength training, cardio and proper diet.

Six Pack Abs Beginner Exercises

1. Hanging leg raises

Grab the pull-up bar and let yourself hang. Lift your legs up and contract your abs. You need to keep under control and lower your legs back to the starting position.
Make sure you are not swinging up, using momentum to lift your legs.
Fully contract your abs each and every rep.

2. Leg Raises

Lie flat on your back and place your hands, palms down, under your buttocks.
Keep your lower back rounded and slightly raise your shoulders off from the floor.
Keeping your legs slightly bent, raise them about 12 to 16 inches off from the floor. Having control, lower them back until they are about 6in away from the floor.
Do not arch your back while performing these. Place the hands under your buttocks will help keep your lower back rounded & firmly planted on the floor.
This keeps the tension on your abs. Do not lift your legs too high or tension will leave the abs and do not rest your legs on the ground during your set.

3. Crunches

Lay flat on the floor or a bench. Bend your legs and raise your knees so your legs are perpendicular to the floor. With your hands placed in front of your chin, behind your head, or folded on your chest, exhale and curl your upper body towards your knees, contracting your abdominal hold the contraction
for a second and then slowly lower your upper body back to its original position.
If you have your hands behind your head, do not pull up in your neck.

Keep your lower back in contact with the floor and round your shoulders towards your pelvis. Be sure to fully contract and stretch the abs during the exercise. Don’ t let the tension leave the abdominal area.

4.Cable crunches

• Grab the triceps rope and lower yourself down to your knees. Keeping the hands above your head, crunch the body towards the floor until you are approx 90 degrees from vertical. Keep control, raise yourself back to the starting position. Keep your legs and hips stationary and make the
movement come from your waist. Stretch and contract the abs each rep but
be sure to keep full tension on the abdominal region the entire time.

By following these exercises we can get the six-pack abs body.

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