Understand the science behind six pack abs for a flat belly.The simple science behind six pack abs is that they exist in everybody. It’s just when you start putting on more body fat that these abs disappear. A combination of two major muscles transversus abdominis and rectus abdominis muscles make up what we consider to be our 'abs' zone.
These muscles are buried under the front and side of torso mucles and exist around your midsection like a girdle. Now, if you ate a healthy diet comprising of lean proteins, balanced carbs and less, yet good, fats, you would enter a zone with minimal superficial body fat, and your muscles would become visible, resulting in six pack abs.
Push ups. Place yourself face down with the palms on the floor. Place the palms wider than the shoulder-width, arms extended, legs straight and feet together or slightly apart. Keep the neck, back & hips aligned and abdominals contracted. Do not arch the back downwards or upwards. Keep it flat like a table top. Bend the elbows outwards and bring the chest close to the floor. This is the initial position. Push back upwards till the arms extend completely and feel the contraction in the chest muscles.
Ball Balance. Lie on the ball and exhale, pulling your abs in a stabilize position. Now, raise your right arm in a frontward direction and left leg on the back side. Breathe and hold yourself in this position for 10 seconds. In the meantime, using your ab and back muscles, keep the ball steady and body in a straight line. Repeat this same exercise in with the opposite arm and left. Perform a set of 5 on each side. In order to make this exercise harder, hold yourself in the raised position as if you are writing something in the air with your extended arm. Switch sides and repeat.
Side lying shoulder & double leg raise (Obliques). Lie on the side with the legs extended & the body in a straight line. Extend the lower arm so that it is perpendicular to the body. The palm of your hand should face the floor. Keep the upper arm by the side, aligned with the body. Balance & slowly raise the lower shoulder (the one touching the floor) & both the legs off the floor simultaneously. This works the side (waist) facing upwards. Come down slowly. After completing a set of certain repetitions, repeat the procedure on the other side. In order to make this exercise tough, you can do bicycle crunches too (as shown in the pic above).
elevated Plank. Place your forearms on the ball and keep your fingers interlaced. Now extend your legs straight behind and take the help of your toes for support. Now exhale, pulling your belly button towards your spine and hold yourself in this position for 30 to 60 seconds. Make sure your back is straight and in a flat line. Give yourself a break of 30 seconds and repeat. In order to make this exercise easier, you can perform it by placing your forearms on the floor. And, for a harder version of this exercise, move from a plank to a swiss ball. Here, try and bring your knees towards your chest and do 10 repetitions per leg.
Reverse Crunch. Lie on your back with the arms extended downwards towards the feet and palms on the floor. Place the hands under the lower back & hip. Legs should be bent at 90 degrees up in the air. Using the abdominal muscles, i.e. contracting them, roll the spine & the hips upwards so that the knees come towards the face. Slowly go down without changing the angle of the legs. Note - Do not extend the legs while lifting the hips off the floor. Keep the knees together & the legs strictly bent at 90 degrees.
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