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These 5 Exercises can Give you 6 Pack Abs within a Month!

Cheat sheet for beginner.

These 5 Exercises can Give you 6 Pack Abs within a Month!
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The embossed press is the cherished dream of many men. You can get it not only through endless, tedious and often ineffectual twists. We have something more interesting for you.

Here are 5 effective exercises, thanks to which in a month you will find yourself with 6 Pack abs!

1. Lifting the legs on the weight. 

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  • Approaches: 4.
  • Repetition: 15.
  • Rest: 30 seconds.

Grab your hands on the crossbar and hang on it. Inhale, pull your knees to chest. Return to the starting position. Do not swing when doing it.

This exercise is not suitable for those who have problems with shoulder joints and lower back.

2. Lifting the legs on the weight (Type 2).

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  • Approaches: 4.
  • Repetition: 15.
  • Rest: 60 seconds.

To additionally load oblique muscles, add to the previous exercise by twisting the body from side to side, that is, turn the knees to the right and left with each rise.

3. Raising the legs in a lying position on the floor.

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  • Approaches: 4.
  • Repetition: 25 per foot.
  • Rest: 30 seconds.

Here's what you need to do:

  • Lie down on the floor, press the waist firmly into the rug.
  • Stretch Hands along the body and place under the head. With your hands, lift your neck.
  • Together with this, lift the straight right leg, forming an acute angle, stay in this position.
  • To complicate the exercise, raise the left foot slightly above the floor.
  • Smoothly lower both legs.
  • Repeat the action with the other leg.

4. Planck.

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  • Approaches: 4.
  • Repetition: 25.
  • Rest: 30 seconds.

Use both the classic version of the bar, and its varieties. Here's what you need to do:

  • Put elbows and foot socks on the floor, elbows should be located directly opposite the shoulders.
  • Raise the pelvis so that the body is one straight line from the shoulders to the feet.
  • Tighten the abdominal muscles and buttocks.

Note that if you have problems with the spine or you are suffering from obesity, do this exercise after consulting a specialist and only under the supervision of the instructor.

5. Plank with raised leg and hand.

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  • Approaches: 4.
  • Repetition: 12.
  • Rest: 30 seconds.

Here's what you need to do:

  • Become the position of the classic bar.
  • Try not to turn the body, simultaneously pull the arm and the opposite leg parallel to the floor.
  • Return to the starting position.

Thanks to these exercises, in a month you can proudly demonstrate your Abs on the beach.

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HOT COMMENTS

@namanmahindru

very nice...but 4,5 is difficult to do...

3 Months ago

4
Panchala

It’s very useful information... thank you

2 Months ago

0
Its me asif

Nic tricks ...

2 Months ago

0
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