Every bodybuilder who takes selfies in a gym definitely shows his abs. Do you know why? The reason is clear because 6 pack abs or 8 pack abs tell the hard work and dedication of that bodybuilder. But how to make six pack?
Six-pack abs are also considered a measure of fitness. This is the reason why every bodybuilder who goes to the gym definitely dreams that one day he too will have 6 pack and 8 pack abs.
Bodybuilders also work hard for this dream. But due to a lack of proper exercise and training information, they often fail to achieve their dream.
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Exercises to Make Six Pack Abs
In this section, I will tell you about the extreme fitness training program that bodybuilders follow for making six pack abs.
Do 4 sets of 12 basic crunches. Begin by lying on your back, with your knees bent and feet flat on the ground. Place your fingers behind your head, inhale, then exhale as you lift your upper back off the ground.
Keep your upper body lifted for 2 seconds, then inhale slowly, then inhale as you lower your upper back to the ground.
Make sure not to tilt your head upward with your hands. Keep your head, neck, and back aligned, and avoid arching your lower back as you raise your upper body. Repeat these steps to complete 12 crunches.
Elevate your upper body enough to lift your shoulder blades off the ground. A crunch will safely engage your abs, but sit-ups (or full, lifting yourself to your knees) will strain your lower back.
To increase the difficulty, try lifting weights on your upper body while doing crunches. To avoid any injury, try starting with a slightly lighter weight, such as a 2.3 to 4.5 kg plate weight.
Raise your knees and hips to do reverse crunches. To begin, lie on your back with your knees bent and feet flat on the ground. Place your arms by your sides with your palms facing down. Exhale and engage your abs as you raise your knees over your hips.
Keep your knees bent at a 90-degree angle while you keep your knees directly above your hips. Inhale and exhale as you raise and lower your hips in a controlled motion.
As you lower your hips back to the floor, inhale once, but keep your knees above your hips. Repeat these steps to complete 12 reverse crunches. After the last repetition, lower your feet back to the ground.
Incorporate bicycle crunches into your routine. Lie on your back with your knees bent and fingers touching the back of your head. As you lift your feet off the ground, inhale and then exhale. Make a pedaling motion, bringing your left leg up toward your upper body and extending the other straight.
As you pedal, lift your shoulder blades off the ground and bring your upper body toward your right elbow, your bent left leg.
Then, as you raise your right leg towards your upper body, straighten your left leg. Simultaneously, rotate your torso to bring your left elbow in toward your right knee.
Continue to pedal and rotate your torso, completing 12 repetitions on each side.
Extend your arms to perform overhead crunches. Lie on your back with your knees bent and feet flat on the ground. Keeping your palms facing upwards, straighten your arms overhead, above your head. Your arms should still be touching the ground and your biceps should be close to your ears.
Keeping your arms extended above your head, raise your upper body as if you were doing conventional crunches. Don’t forget to keep your head, neck, and spine in a straight line, and don’t arch your back.
Like standard crunches, you can hold a low-weight plate in your hands to block out.
Sit on a flat and somewhat heavy bench. Keeping the hands behind the buttocks, hold the bench from both sides. Leaning slightly back, lift the feet slightly off the floor.
Slowly inhale while bringing the upper body forward slightly and start bending the knees towards the stomach. Bend the knees until the checks and chests touch each other. Keep the tension focused on the stomach. Then slowly while exhaling, straighten the legs.
Stand straight with your feet shoulder-width apart. Hold a dumbbell in the right hand. The palm of the hand holding the dumbbell should be facing your body. Keeping the left hand on the back, while inhaling slowly, tilt your body to the right as far as possible.
Keep in mind that you have to bend only from the waist, not from the buttocks or knees. Similarly, while exhaling, tilt your body to the left. After this, repeat this exercise by taking the dumbbell in the left hand.
Best Diet to Make Six Pack Abs
Include plenty of protein sources in your diet. Protein helps build muscle, but there are also fish, beans, nuts, eggs and full-fat dairy products. Instead of going for processed meats, try eating them.
The right amount of protein to be taken in a day depends on your age, gender and activity level. Typically, take at least 160 to 180 g a day. For example, have 110 g of grilled chicken over a salad for lunch and 85 g for dinner.
If you’re very active, you’ll need to take in more protein daily. Protein helps you burn your fat which in turn helps in getting a six pack abs look.
Eat fruits and vegetables to cut your calories. Fruits and vegetables are loaded with essential nutrients and they keep you feeling full without consuming too many calories.
The amount you need depends on your age, gender, and activity level. Typically you should have about 470 mL of fruits and 710 mL of vegetables daily.
When you feel hungry in between meal times, eat healthy snacks like bananas, apples or carrots.
Don’t give up on healthy complex carbs. Grains are high in fiber and fuel your muscles, so go for brown rice, quinoa and whole grain breads, pasta, and cereals. Try to have about 170 to 230 g of cereal daily; Half of it should be whole grains.
You must have also heard that in order to lose weight, you have to reduce your intake of carbs. If you need to lose weight, consider taking ketogenic, at least for a short time.
If you’re not on a ketogenic diet, healthy grains are an important part of your diet and provide the resources your muscles need to grow. Just don’t eat them too much.
Cut down on sugary and processed foods. If you get most of your calories from processed foods, sweets and fast foods, you won’t be able to build up your six packs fast.
If you can’t resist your cravings for sweets, replace pastries, ice creams, and other unhealthy snacks with peanut butter, Greek yogurt, and fruit.
Also, stay away from unhealthy snacks like chips, processed meats.
Drink plenty of water instead of high-calorie drinks. Staying hydrated is important for overall health, especially if you’ve started exercising more. In addition, replacing soda, sweet tea, and other high-calorie drinks with water will help you keep track of your calories.
As a rule, drink at least 8 cups (1,900 mL) of water daily. One thing to keep in mind is that whether the weather is hot or you are working a lot, you will need to drink more water to sweat more.
After exercising, eat food with a good source of protein. This will help you recover from workouts and help build muscle.
Stay positive! Even if you don’t see results overnight, feel proud of your desire to be fit!
Sleep helps you recover your muscles, so make sure to get plenty of sleep too.
Although it is possible to get six pack abs even from home exercises, if you want, you can also take a gym membership and use such a resistance machine, which targets the ab muscles.
Before starting any type of exercise, talk to your doctor or fitness professional, especially if you have had any medical problems in the past.
If you are under teen or teenage, it is better to talk to your doctor or ask a gym teacher before working out. As your bones, joints, and muscles are still growing, they are at a higher risk of injury.