Whether Taylor Lautner or Brad Pitt, there is no shortage of six pack abs fans. If you want to show a tashan of your Six Pack Abs, just like a hero, try a little bit. We are giving you information on six such exercises, which will not be difficult for you to make six packs abs if you join in your schedule.
1. Cycling: - The easiest and effective skill to make the abs is cycling. It is not necessary for you to cycling on the bicycle, the bicycling movement without bicycling can be as effective for you.
2. Ball crunch: - If you use the ball for the exercise in the gym, try the crunch on the ball. This will make the abs stretch and the body will become more flexible.
- Lay the ball on the back of the ball, keep legs on the floor in such a way that the balance of the body remains.
- Cross both hands and bind them behind the head.
- Now pick up the upper part of the body from which to contract the abs.
- Then lie on the ball so that the elbows are stretch.
- Create a set of 12 to 16 times and make two-three times.
3.Vertical Leg Crunch: - Vertical leg crunch is helpful in making the body flexible as well as making the abs.
- Lie on the back of the mat on the back and raise the feet up to which the body is in the 90 degree angle.
- Cross hands behind the head and support.
- Now try to touch the feet from the chest.
- Make it in maximum of 12 to 16 rays in three sets.
4. Long Arm Crunch: - Long arm crunch is a bit easier than the rest crunch crusher. This helps in making abs and mussels.
- Lay on the mat on the back of the back and straighten your hands upwards on the head, the side should touch with the ear.
- Raise feet, lift the ground and knees bent.
Now try to lift the shoulders from the ground while keeping the hands straight.
- Repeat this process 12 to 16 times.
If there is more pain in the neck then support with one hand.
5. Plank Exercises: - Apart from making an ankle from Plank Exercise, the muscles can also be strengthened. Apart from this, it is also good for the waist.
- Lie on the mat with the stomach.
- Let the forehead touch from the ground.
- Now give the elbows off the ground, giving the elbow on the upper part of the upper part of the body.
- Stand feet on the toes.
- Now try to lift your belly and thighs upwards.
- Wait 20 to 30 seconds and become normal, do it two to three times
6. Heel Crunch: - Heel Crunch looks like a traditional crunch, but is more effective than that.
- Lie down on the back and turn the legs, the soles should touch the ground.
- Cross both hands and bring them under the head.
- Put the lower part of the body on the ankles and lift the claws.
- Try to lift the upper part of the body.
- Make a set of 12 to 16 rap. Can make one to three sets.
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2. Ball crunch: - If you use the ball for the exercise in the gym, try the crunch on the ball. This will make the abs stretch and the body will become more flexible.
- Lay the ball on the back of the ball, keep legs on the floor in such a way that the balance of the body remains.
- Cross both hands and bind them behind the head.
- Now pick up the upper part of the body from which to contract the abs.
- Then lie on the ball so that the elbows are stretch.
- Create a set of 12 to 16 times and make two-three times.
- Lie on the back of the mat on the back and raise the feet up to which the body is in the 90 degree angle.
- Cross hands behind the head and support.
- Now try to touch the feet from the chest.
- Make it in maximum of 12 to 16 rays in three sets.
- Lay on the mat on the back of the back and straighten your hands upwards on the head, the side should touch with the ear.
- Raise feet, lift the ground and knees bent.
Now try to lift the shoulders from the ground while keeping the hands straight.
- Repeat this process 12 to 16 times.
If there is more pain in the neck then support with one hand.
- Lie on the mat with the stomach.
- Let the forehead touch from the ground.
- Now give the elbows off the ground, giving the elbow on the upper part of the upper part of the body.
- Stand feet on the toes.
- Now try to lift your belly and thighs upwards.
- Wait 20 to 30 seconds and become normal, do it two to three times
- Cross both hands and bring them under the head.
- Put the lower part of the body on the ankles and lift the claws.
- Try to lift the upper part of the body.
- Make a set of 12 to 16 rap. Can make one to three sets.
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