How to Six Pack And Body Fitness

Many people find the chiseled look of six-pack abdominal muscles appealing, but not everyone can afford expensive exercise equipment or a gym membership. Luckily, there are a variety of equipment-free abdominal exercises that utilize your own body and gravity as resistance. Follow these steps to get the sculpted midsection you've always wanted, without breaking the bank.

Assess your belly fat. Excess fat has a tendency to accumulate around your belly.[1]Since abdominal muscles lie underneath this belly fat, you will need to shed excess fat if you want your abdominal muscles to be visible.[2] Thus, unless you are already very trim, chances are you'll need to burn some belly fat first.
  • Note that abdominal exercises like sit-ups help build muscle and do burn some calories, but do not target fat.[3]

  • Reduce your portion size, but don't skip meals. Not eating for long periods of time signals your body to store fat.[4]

    • Stay away from high calorie, low-nutrition foods.
    • Specifically, cut out extra sugar. Excess sugar tends to be stored as fat in the midsection.[5] Read food labels and beware of hidden sugars in bread, sauces, dressings, soda, and alcohol.[6]
    • To curb your sweet tooth, opt for healthy choices like dark chocolate, honey, and fruit.[7]
    • Keep track of your caloric intake by using an online calorie calculator, reading food labels, and/or keeping a food journal. Many apps exist for tablets and smartphones that can help you calculate the amount of calories you should be eating and keep track of how many you are eating.

    Drink plenty of water. Staying properly hydrated will improve your energy and mood levels, and will help keep you full between meals.[14]
    • Medical studies have shown that drinking two cups of water before each meal leads people to eat less, and reduces consumption of sugary drinks.[15]
    • Doctors recommend women should drink about 9 cups of water a day, and men about 13.[16

    Do cardiovascular exercise. To burn lots of calories, you should do 30-60 minutes of cardiovascular exercise (exercise that keeps your heart rate up) per day.[17] Coupled with an improved diet, these exercises can help you shed pounds.
    • Choose an aerobic activity that you genuinely enjoy. If you enjoy your workout, you will be more likely to stick with it. There are many options for aerobic exercise that don't require a gym membership, such as walking, running, hiking, biking, dancing, and swimming.
    • If you don't have time to do a 30-minute workout, there are simple ways to make your daily routine more active. If you work a desk job, use your break time to take a brisk walk outside. Take the stairs instead of the elevator. Do chores around the house or yard for 20-30 minutes, or walk to your destination instead of driving.[18]
    • 2
      Exercise your lower abs. People often find this area hardest to get in shape, so it may require the most attention. Try these exercises to target these muscles.
      • Scissors: Lie on your back with your legs raised in the air at a 45 to 90 degree angle, depending on flexibility. Place your hands at your sides, and lower your right leg slowly until it is a few inches above the ground. Return to the original position, and then repeat the movement with your left leg. Continue alternating between legs. Try to do at least 10 reps without pausing.[19]
      • Leg lifts: Lie on your back with your legs elevated a few inches off the ground. Keeping your knees straight, slowly raise your legs until they are perpendicular to the floor. Slowly return to the original position without letting your feet touch the ground. Repeat the exercise.
      • Torso twists: Sit cross-legged and stretch your arms out in front of you with the fingertips of each hand touching the other. Inhale. With your abdominal muscles tight, slowly rotate your upper body about 45 degrees to the right. Exhale. Return to the center and repeat on your left side. Repeat the exercise.[20]
      • Note that when doing the leg lifts or scissors, your lower back should remain on the ground at all times.[21] Otherwise, you may suffer a back injury.

    Do planks. Plank exercises are important for any abdominal muscle workout because they work all the ab muscles together, plus many other muscle groups.[29] To do this exercise, get in push-up position, using your elbows for support rather than your hands. Keep your body in a straight line, making sure that your hips do not sag. Contract and pull in all the muscles around your middle, and do not let your belly drop. Hold for as long as you can.
    • Keep your head relaxed and looking at the floor.[30]
    • Start off holding this position for 10 seconds at a time, and work your way up to longer intervals.[31]
    • To make sure that your body is straight, do this exercise in front of a mirror.

    Post a Comment