Apart from the big arms, wide chest, slim thighs and large shoulders, the one feature that makes a man more appealing, than others, comprises of his chiseled six pack abs. It is a fact that a guy’s six pack abs that reflects the level of his fitness. In today’s figure-conscious world, men strive to get the perfect six pack abs. If you are also one of them and are looking for the best exercises to build strong six packs abs, this article is just what you need. By now, we hope you would have read our previous article “How to get abs” in which we have explained how to make your abs visible. Now we will go through a series of intense training program to pop out that six pack abs out of you.
Here, we enter the intense training program where we concentrate much on sculpting out the six pack abs predominantly. So here we hit the top six exercises to get the six pack abs. Note that initially, you need to start with doing 15 to 20 repetitions in each set and doing four sets per workout. As you gain practice, you will find 20 reps to be easy. During then, increase the reps in steps of 5 to 7 to get a six pack abs.
Abdominal Crunches: This is the best exercise to always start off building the six pack abs. This is the usual crunches that will train your upper abs. To do this, lie down flat on the floor mat and bend your knees with your hands holding the back of your head. Do not interlock your fingers. Slowly contract your abdominals, bringing your shoulder about one or two inches off the floor. Hold at the top of the movement for a few seconds, breathing continuously. Slowly lower down, but don’t relax all the way (i.e.) hold the position when you are half way down. To add variation, bring your knees in at the same time you lift your upper body off the floor (full body crunch). This is the beginning of building your six pack abs. As days goes by, you will feel easy to do it. That time, place an exercise ball (or even a football) in between your knees and do it. Increase the reps whenever you find it easy.
Reverse Crunches: Mainly, in developing a six pack abs, one need to concentrate on the lower abs. The reverse crunches will impose the impact of the work out on your lower abs and strengthens it to build a six pack abs. They also incorporate your internal and external obloquies. Lie on the floor on a mat on your back straight. Place your arms by your sides with your feet up and your thighs high, perpendicular to the floor but bend your knees a bit. Care should be taken that the knees are always together closed with each other. Using your lower abs, bring your knees to your chest while simultaneously tucking your chin to your chest. Return slowly to the starting position and repeat. In a course of time, you will find this to be easy. By then, try doing the same with your hand held behind your head.
Jack’s Knife Crunches: This is a bit sophisticated workout and initially, it requires some serious training. But this crunch is the best for building a set of six pack abs in a short period of time, as it provides excellent workout to both the upper and lower part of the abs at the same time. Moreover, it also strengthens your spine giving you a erect posture while you stand. Here is how you do it to gain a six pack abs. Lie on your back on the floor with your arms stretched behind your head. Take care to see to it that the arms and legs are as close to each other. Raise your legs and arms simultaneously to meet in the jackknife position. Now, try to stay in this position for a second or two. Staying in this position will strengthen your abdominal muscles giving it a tendency to develop six pack abs. Always, try to keep your legs and arms straight throughout the exercise. Initially it will be tough, but as you gain practice, you will love doing this particular workout.
Modified Jack’s Knife Crunches: Now, to tell you the truth, there is only a single modification done to this but the toughness of doing it triples. So this is going to be tougher than the jack’s knife crunches. All you have to do in this is to keep your hands on the floor, by your side, at rest while doing the workout. (i.e.) lie down on the floor with your back straight, keep your arms by your side and repeat the jack’s knife crunches. This will be tough because, your arms, which is stationary on the floor will tend to pull you back as you try to pull your torso toward your legs. But there is no other workout as good as the modified jack’s knife crunches when you have the thirst to build a six pack abs.
Hip Roll: A good six pack abs should also have a strong waist line on either side of your hips. So here is a way to tighten your love handles. This is a very simple but effective exercise. Lay down flat on the mat with your arm stretched behind your head. Now you need a support to hold, like the legs of a table or a ladder. Now this is going to be simple. Keep your shoulders on the floor, swing your right leg over your left leg to the side and as far up as possible while keeping your right leg together and slightly bent. Return to the starting position, give a break of two seconds and repeat the movement with the other leg. Remember keep your knees locked and your legs as straight as possible throughout the exercise. This is the best for side ways. Along this, you can also do alternate touch down as discussed earlier.