In this Blog Post we will know 8 Exercise at home for building Abs 6 packs abs
Before we start let’s know few information about abs muscles
Abdominal Muscles
The rectus abdominis muscle, also known as the “abdominal muscles” or “abs“, is a paired muscle running vertically on each side of the anterior wall of the human abdomen, as well as that of some other mammals. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba. It extends from the pubic symphysis, pubic crest and pubic tubercle inferiorly, to the xiphoid process and costal cartilages of ribs V to VII superiorly. The proximal attachments are the pubic crest and the pubic symphysis. It attaches distally at the costal cartilages of ribs 5-7 and the xiphoid process of the sternum.
8 Exercise perform at home for building Abs 6 packs
1.Planks :
Steps
- Get into push-up position on the floor
- Touch your elbow on the floor
- Hold this position as long and you can i prefer ( 0.30 to 1.00 minutes )
- done perform it for 3 times and you are done.
2. Left Side Plank :
Steps
- Lie on your left side and stack ankles and knees on top of each other.
- Shift your body weight over and prop yourself up with your hand.
- Rest right hand at your waist or reach up to the ceiling.
- Hold this postion for 30 sec or more
- done perform it for 3 times and you are done.
3. Right Side Plank :
Steps
- Lie on your Right side and stack ankles and knees on top of each other.
- Shift your body weight over and prop yourself up with your hand.
- Rest right hand at your waist or reach up to the ceiling.
- Hold this postion for 30 sec or more
- done perform it for 3 times and you are done.
4. Mountain Climbler :
Steps
- Get into plank position. Get down on the floor on your hands and knees. …
- Pull one knee up and in toward your midsection. Lift one foot and begin bending the knee as you pull it up between the front of your body and the floor. …
- Repeat the action with your other knee. …
- to Do Mountain Climbers.
5. one Arm Super man :
Steps
- Get into push-up position on the floor
- lift your right arm and left leg up, now place them back on floor (come back to pushup position )
- now lift your left arm and right leg up , and come back to the postion
- do this exersice for 45 sec’s
- done perform it for 3 times and you are done
6. Super man plank :
Steps
- Lay down on floor using yoga mat’s.
- lay on stomach down words as show in the picture below.
- now lift your both legs and arms .
- hold for the 2 secs and leave , again lift hold and leave
- done perform it for 3 times and you are done
7. Russian Twist :
Steps
- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
- Repeat for the recommended amount of repetitions.
8. Bicycle Crunches :
Steps
- Lie flat on the floor with your lower back pressed to the ground.
- Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and do the same motion on the other side to complete one rep.
- Do three sets of 20 reps.
