Abdominal exercises to get 6 pack abs easily

Abdominal exercises to get 6-pack abs easily

1. Abdominal exercises with frog-shaped bends help reduce belly fat effectively.

How to do:

In the starting position of this abdominal exercise, we lie on the floor or mat, then clasp the soles of the feet together, forming a diamond shape.

Cross the arms in front of the chest to avoid using force from the arms for the exercise

Inhale strongly and use force from the abdomen to lift the body up (like a normal sit-up movement)

Then put the person in the starting position. Repeat the movement 20-25 times

Note: You should do this movement 2 to 3 times a day. You can combine it with many other abdominal exercises to increase its effectiveness.

 2. Knee to outside elbow plank

Benefits:

Like abdominal exercises with the normal plank position, this is a popular movement to help the abdominal muscles become firmer. By keeping the entire body in a state of not touching the ground for a period of time, except for training the abdominal muscles, the shoulder muscles, and the lifting force from the legs are also trained together.

Abdominal exercises at home - knee to outside elbow plank boy

Abdominal exercises with the high knee plank movement help to get rid of excess fat in the abdomen

How to do it:

In the preparation position for this abdominal exercise, you lie face down on the floor or carpet. If you are not familiar with it or are practicing for the first time, you should have a thin pad to cover your hands.

Then, you use both hands to push straight down on the floor, lifting the entire body up. Use the force from the abdomen to lift the body up, the lifting force from the legs is concentrated on the toes.

Then you tighten the abdominal muscles, and the two toes touch the ground, making sure the hips and back are in a straight line.

Next, you lift 1 leg up, and the knee of the leg touches the opposite elbow and keeps the toes from touching the ground.

You pull your legs back, relax your body, and return to the starting position.

Note: You should do this abdominal exercise every day, each time doing 2-3 sets, each set holding the position for about 30 seconds. You can combine many other movements to increase the activity of the muscles that burn excess calories in the abdominal area to have a desired waistline.

3. Russian twist

Benefits:

Abdominal exercises with the Russian twist position focus mainly on the abdominal muscles, intercostal muscles, and muscles in the arms. This movement will help you burn more excess calories in the body than synthesizing muscle groups working together.

How to do:

To do this abdominal exercise, you need to prepare a weighted object such as a weight plate, or leather ball, ... to hold in your hand.

Next, you sit on the floor, knees bent, heels on the floor, hands holding the object straight.

Twist your body to both sides, while keeping your lower body steady, keeping your back straight throughout the exercise.

Note: Because this is a fairly simple abdominal exercise, you need to combine it with other exercisers to increase the effectiveness of the exercise. You should do this exercise 3-5 times a day, each time twisting your body 10-12 times.

4. Long-arm crunch

How to do it:

Lie on your back, place your hands above your head, bend your legs, and keep your feet fixed on the floor.

Slowly raise your head and arms and bend your body not too high, then return to the starting position.

Repeat the movement about 15-20 times. 

5. Reverse crunch

How to do it:

Lie on the floor, legs straight, arms by your sides, palms down.

Lift your legs, perpendicular to the ground, and close your legs so that your shins are parallel to the floor.

Roll your pelvis and lift your hips off the ground, toes pointing towards the ceiling, and hold for about 1 second.

Slowly lower back to the starting position. Repeat 10-15 times, then rest for 30 seconds and do about 3-4 more sets.