How to Get a Six Pack Quickly

Tight abs will help you get a nice figure and strengthen your back. Strong abs are, of course, only when there are no rolls of fat around the belly. Abdominal exercises help in any way, get rid of those love handles, the only stimulates the muscles. Discover the best way to enjoy your own six pack as soon as possible!

Educate all facets

For best results, it is necessary to combine abdominal exercises in other endurance events, long, we mean 35 to 40 minutes per day. This can, for example, jogging, swimming, or cycling. Strong abs are not only beautiful, they also help us to good posture, lift objects, a stronger back, etc. To achieve this, you must not only to train the abdominal muscles. Excessive exercise a muscle can lead to an imbalance of trunk muscles. In practice, to move taxed as little as possible, sit-ups the trick is to let your stomach do the work and not the back. Enter a time up to 12 repetitions three times to avoid overload.

The exercises

Exercise 1Oefening 1

  • Lie on your back with your feet on the floor and knees at an angle of 45 °
  • Raise your hands beside your head with your fingers against your ears or put your hands on your chest
  • Take your head and chest towards your knees. Make sure the lower back stays on the floor and it does not carry out back or neck work, but my stomach.
  • Attitude 2 seconds to keep
  • Descend slowly and repeat 12 times

Motion 2Oefening 2

  • Put your bent down on your back with your knees
  • Press the lower back against the floor, arms are not used, and is next to the body
  • Take your pelvis up and breathe out
  • Bring the pelvis down and breath
  • Repeat 12 times

Exercise 3Oefening 3

  • Lie on your back with your legs straight and your arms beside your body
  • Tighten the abdominal muscles and lift your legs stretched several inches from the floor
  • Keep your knees bent and push your lower back against the floor
  • Tighten the lower abdominal muscles and lift your legs up at a ninety degree angle
  • Turn carefully back to the beginning
  • Repeat 12 times

Motion 4Oefening (4)

  • Lie on your back with your legs and your arms extended upward
  • Bend your Chin to your chest and pull the inner abdominal muscles
  • Tighten upper stomach muscles
  • Bowl with the shoulders of the floor
  • Attitude 2 seconds to keep
  • Descend slowly and repeat 12 times

Motion 5Oefening 5

  • Lie on your back with your arms along the body
  • Abdominal muscles attract and thus lift your legs off the floor
  • Slightly bent knees and hold back on the floor
  • Take the knees to the chest
  • Reverse carefully
  • Repeat 12 times

Motion 6Oefening 6

  • Put your bent down on your back with your knees
  • Press the lower back to the floor
  • Reach with your fingertips to your ears
  • Take the right elbow to left knee without twisting your neck
  • Return and bring your left elbow to your right knee without closing the throat
  • Bring the pelvis down and breath
  • Repeat 12 times

 

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