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How To Build Six Pack Abs Fast

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How To Build Six Pack Abs

Start doing sit ups

First, lie on the floor, your feet should be on the floor, knees up and hands crossed on your chest. Have someone hold your feet down if you want or wedge them underneath something very heavy so that you would not require someone else holding your feet. Sit all the way up, lifting your lower back off the floor along with your shoulder blade. Always keep your back straight ( Do not hunch ). Then, lower yourself down. Repeat this exercise four to five times a day.

Points to remember

  • Once you start doing this and doing this exercise becomes easy for you to do. Start adding more challenges. Find an incline bench. Start doing weighed up sit ups. Hold  a weight on your chest while you do these. As these becomes easy for you to do, start holding heavy weights.
  • Just do not rush into it. Give your body some time to relax and get used to this.
Start doing crunches to build six pack abs

Lie on the floor with or without a mat! Your choice. Put your arms in front of your chest or your hands lightly touching your temples. Bend your knees. Raise your shoulders towards your knees, using strictly your abdominal muscles.

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Points to remember

  • Remember it is very important to not lift your entire back off the floor, as this can give you a back strain. And the additional movement will not help you to build abs faster.
  • The confusing yet significant part of doing a  ” crunch “, is the initial flexing of your abs as you lift up your shoulders off the floor. As soon as you begin lifting off the floor, exhale through your mouth.
Perform leg lifts for easy six pack abs

Lie on the floor, legs straight out and hand at your sides. Now, lift your legs straight up. Make sure your legs reach 90 degree angle or at least close to 90 degrees. Lower your legs and repeat this exercise without letting your legs touch the floor.

Points to remember

  • If you want to challenge your body you can use a parallel bar at a gym.
  • Easy:  By easy we mean the easiest way to this exercise! Raise your knees to your chest. Keep your knees bent and your legs underneath your both thighs.
  • Medium: Raise both of your legs to a horizontal position and keep them straight and outstretched. This helps firm up your  lower abdomen.
Why not try jackknife sit ups to build abs

When you get used to it you can start picking them up. Simultaneously keep on raising your knees and torso so that your face and knees meet on an imaginary line which extends from your pelvis to the ceiling. You will know when you can kiss your knees at the top of your motion. Your legs will naturally fold, bringing your feet towards your hips. Lie back down and repeat this exercise.

  • If it gets hard to perform this exercise do not back down. Slowly put your hands and feet back on the ground. Place a weight between your legs when you think you are ready.
Try butt-ups to build six pack abs
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Start in the push-up positions, except with your forearms and elbows on the floor. When your elbows and forearms are resting on the floor or ground, slowly slowly move your glutes as high as you can up in the air. Your body will look like a mountain, with your glutes look like a peak! And then slowly lower your glutes back down in the starting position.

Perform static holds A.K.A Planks

Put your body in to the push-up position but a little bit change as your elbows should be on the floor. And your whole body should be flat. This position is also known as the plank, and plus it trains your core to hold the body in place. Try to hold this position as long as possible.

Points to remember

  • If you are a beginner then you should aim to start off this exercise with 45 seconds. And if you are a professional then your aims should be five minutes.
  • If you want to perform the side static hold, roll on to one side of your body and lift in to the same position as before. But this time, only one arm should be on the ground, with the other arm pointed straight up in the air and your not weight bearing leg resting on your bottom leg. Hold this position as long as you can, just do not push yourself to hard limit.
Why not train your oblique muscles to build six pack abs

In starting it is not so important to train your oblique muscles but with time you will also require to work on your oblique muscles too. These are the muscles which are on either side of your stomach. There are many ways to do this particular exercise. There are many twisting machines at gym with the help of which you can perform this exercise. You can twist while you do sit-ups, you can do side-bends, you can twist side to side with a medicine ball in your hands.

Points to remember

  • Try bicycle crunch: Lift your feet off the ground while doing crunches by alternating each leg in the air. Bring your left knee up toward your right shoulder and then your right knee toward your left shoulder.
Why not find new ways to do crunches

You can try to do crunches in new ways, some possibilities include:

Points to remember

  • Use a stability ball. Do your crunches on the ball to have some kind of instability to your work out, which in the long run will improve your body balance.
Do an ab roller exercise to build six pack abs

What you have to do is hold a roller while kneeling down on the floor. Now, slowly try to push away the ab roller out away from your body, extending your arms. Go down as far as you can without touching your torso to the ground. Your arms should be well outstretched above your head.

Do pull ups to build abs
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When you do pull-ups you will be amazed to know at the number of muscles working out at that time! Do a total of five pull-ups with your palms facing away from you and another five pull-ups with your palms facing towards you. This will also build your abs  and biceps both at the same time.

  •  Add some complex core movements to your workout.
Start doing push-ups

Check out and try doing different kinds of push-ups like the standard push-ups or knuckle pushups or even the diamonds push ups. Whichever you feel comfortable doing.

Perform dragon flags to build six pack abs fast

Dragon flags are also known as reverse crunches. Dragon flags is the extreme form of abdominal exercise. We are going to tell you how to do this. First, lie on your back on a bench or floor, place your hands behind your head and hold the edge of the bench or bed. Balance your body weight on the back of your shoulder blades and do not apply full pressure on your neck, try to tighten your abs like bracing yourself for a punch along with your legs and butt. Now, raise your legs and lower back off the surface and bring it down to 45 degree angle, do not let your butt touch the surface! And also do not bend your hips.

Train yourself to the core

If you want to build abs then you should know what abs do! “Abs”, is just a nickname, their full name is “rectus abdominis”. Rectus is alatin word which means straight, upright and proper. The main work of an ab is to maintain correct posture and stabilization. Best exercise to achieve the “abs”, is to do such exercises which force your entire core to g into overdrive  to support your spine.

Next step is how to lose fat ?

What it takes to lose weight ?

If you want to lose weight or burn fat, you need to use up calories. Training and cardio helps in decreasing the calories inside your body which in turn helps in losing weight.

Points to remember

  • Do not expect results fast!  Just keep on doing hard work and results will show itself.
  • Before starting to work out remember one thing that there is no way to target just one part of your body at a time. This is also called ” spot training “.
Do cardio to build six pack abs fast
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Cardio work outs raise your heart beat for a given set of time. You have to get rid of that extra fat over your abs. Your abs can be invisible even after fully developing so you have to work your ass off to get rid of that extra fat over your abs. Example of cardio work outs are: running, jogging, bike riding, dancing and rowing. You should do cardio workout three to five times a week ( it is compulsory ).

Never skip breakfast

A lot of people skip breakfast because of many reasons sometimes they are getting late to work or office. If you skip breakfast two things will happen to your body first, your metabolism will not kick start and second, you will get even more hungry.

Points to remember

  • Include protein in your breakfast: Here is a list of food items which you can eat in breakfast.
  • Egg- white omelet with spinach, turkey and chipotle peppers.
  • Greek yogurt with blueberries, bananas and flax seeds.
  • Leftover salmon with whole grain toast.
Not to eat food like :
  • Cereals coated with sugar.
  • Refined breads.
Try to lift weights to build six pack abs fast

The more muscles your body will have, the more fat it will burn even when at rest. And resistance training is important to limit the amount of muscle mass lost while reducing your calorie intake. If you only do cardio exercise ( running, jogging etc ) without weight training, your body may lose the muscle mass, including the muscle in your abs.

Keep your metabolism steady

There are some food which can slow down your metabolism. So, avoid these foods to keep your metabolism steady.

  • Refined Carbohydrates: such as white bread, pasta and rice.
  • Sugar, which is absorbed quickly, but which brings your metabolism to crawl.
  • High-fat foods, such as fast and fried food.
Drink more water to build abs
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To find out how much water you need to drink in a day, halve your weight in pounds or kgs and that is how much ounces of water you need to drink in a day. Do not think as to how can i drink this amount of water in a day as the food you eat also contain water and you can drink tea to make up the rest of the quota.

Points to remember
  • Drinking too much can be dangerous for you as it can dilute certain salts
Switch from refined grains to whole grains

A diet rich in whole grains changes the insulin and glucose response in your body, which fastens the burning of fat.

Receive the right amount of sleep

According to studies, hormones controlling appetite are affected by how much sleep we get. Whether  a lack of sleep or abundance of it. The individuals who got sleep at least eight hours burned more fat than those who slept five hours or less.

Try to keep stress under control

Stress along your sleep will help you to lose weight. If you sleep between six to eight hours your stress level will be low and this will help you to lose weight. See if you are stress free, you are happy. And when you are happy you can focus on your goal. Simple as that.

And How Can You Get Six Pack Abs Fast

Eat good carbs

Avoid eating bad carbs, usually white carbs you should avoid. Whole grains are rich in fiber and go through your system slowly. Eat the following food items in order to get six pack abs:

  • Brown rice.
  • Quinoa.
Pack yourself on proteins

Eat protein in breakfast! As eating protein will keep you feel. You will not feel hungry that much. People who eat protein in breakfast are less likely to get hungry soon afterwards and this also helps a lot in build six pack abs fast.

Cut out processed goods from your diet
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If you consume processed sugar which is present in all fast foods your body will lack all the required nutrients. Avoid processed food to get six pack abs.

Drink loads of water

According to research people who drink a lot of water lose more weight than people who do not drink loads of water. Drinking lots of water will boost your metabolism.

Points to remember

  • Drinking cold water is even better.
  • Avoid all cold drinks.
Consume healthy food as much as you can

Food like olive oil, fish oil, nuts and natural peanut butter all contain dietary fat which is actually good for your health. Just do not increase your calorie intake up to 20 – 30 %. That is because it helps in stabilizing your insulin level.

Eat more than often

Never keep your body hungry. When you keep your body hungry it craves for fast food or something unhealthy as they are available easily. If you keep on eating food your metabolism will always remain active and that will help you lose weight.

Points to remember

  • You should eat three standard meals daily. Just eat food which is high in fiber, protein and nutrition.

 

 

Aakash
An MBA, Entrepreneur and Blogger. Aim is to become a millionaire. ;)

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