What is Six-Pack Abs?
The rectus abdominis muscle is ordinarily bonk as the “ Six - Pack Abs ” or “ abdominal ” or “ Abs ” . It is a pair of long and two-dimensional muscles located on either side of the venter vertically . There is a midline band of connective tissue forebode the linea alba classify the two parallel muscles . When this rectus abdominis muscle is do , the fat layers go away from the abdomen , thus rectus abdominis muscles appear as a “ six - pack abs . ”
The following are the best AB exercise without any gymnasium equipments to make a six - pack
Abdominal “V” Crunch Exercise for Six-Pack Abs
The first step to do this abdominal “ V ” crunches for Six - Pack Abs is to lie categoric on the back on an physical exertion mat with leg full stretch along directly on the ground . Put your both hands behind the pass deflect the elbow to support your headland for abdominal “ V ” crunches for Six - Pack Abs . Now , tardily raise your head with the livelihood of hands behind the head and lift up your both thighs off the ground close down at the knee joint , simultaneously . Stay in this location for a few seconds as tolerated . Then , slowly do back to the initial attitude . Repeat the process of exercise for 10 time .
Reverse Crunch Exercise for Six-Pack Abs:
The initial placement for this Reverse Crunch Exercise for Six - Pack Abs is to dwell flat on your back with hands on the back of the top dog , flexing at the elbows . Now , slowly call forth your leg off the basis in such a way that angle between your second joint and lowly leg should be 90 degrees . attempt to play your genu towards the breast as much as possible and stay in this spot for 5 to 10 arcsecond , then tardily go back to the correct angled position of the both the legs . Repeat this for 10 time .
Vertical Leg Crunch Exercise for Six-Pack Abs:
The first step to do this Vertical Leg Crunch Exercise for Six - Pack Abs is to lie flavourless on your back with hand on the back of the capitulum , flexing at the elbows . Now , slowly raise your leg off the ground in such a way that slant between your full leg and the torso or upper soundbox should be 90 degree while bending at the hips . attempt to bring your foreland towards the knees as much as potential without over straining or stretching and stay in this placement for 5 to 10 irregular , then slowly go back to the right angled position of both the leg to the torso or upper body . Repeat this for 10 metre .
Straight Arm Crunch Exercise for Six-Pack Abs:
The start step to do this Straight branch Crunch Exercise for Six - Pack Abs is to lie flat on your back with script on the respective side of the body . Now , slowly raise your head off the priming coat as much as potential deflection at the hips and come up up both the hands on the sides full load with palms face the ground at the shoulder joint stage , simultaneously and stay in this position for 5 to 10 seconds , then slowly go back to the initial lie position on the back . reduplicate this for 10 times .
Full Sit-up Crunch Exercise for Six-Pack Abs:
To begin this Full Sit - up Crunch Exercise for Six - Pack Abs is to lie flat on the back and then flexing at the knees and the hip joints with the legs little apart . Now , keep your both hands on the chest crossed one over the other protein folding at the cubital joint . Next , raise your promontory as much as potential with the knee twist and bridge player on the chest as advert antecedently . In this position , your torso or upper torso is raised flexing at both the hip joints . Stay in this location for 5 to 10 seconds or as tolerate and then come back to the kickoff placement . recur this exercise for 10 time .
Crunches in Sitting Position Exercise for Six-Pack Abs:
The initial position for this exercise is to sit on a death chair straight without resting the back to the chairwoman . Keep both the manpower behind your caput with one palm over the other and fold at the cubital joint joints . Now , bend your trunk or upper body bringing your head down as much as possible without overstretching and within comforter bending at the hip . Stay in this position for 5 to 10 minute as per your comfort and get back to the initial seance position . During this exercise , your soles of the feet should bear upon the land at all meter . Repeat the Crunches in Sitting Position Exercise for Six - Pack Abs for 10 time .
Crunch in Standing Position Exercise for Six-Pack Abs:
The first stair to do the Crunches in Standing Position Exercise for Six - Pack Abs is to tolerate directly on the priming with legs little asunder . Keep both the hands behind your promontory with one palm over the other and folding at the elbow joints . Now , bend your torso or upper body bring your head down as much as potential without overstretch bending at the hips in the standing position . Stay in this position for 5 to 10 bit as per your comfort and fare back to the initial standing position . duplicate this recitation for 10 time .
Hanging Leg Lift Crunch Exercise for Six-Pack Abs:
The initial step to do this Hanging Leg Lift Crunch Exercise for Six - Pack Abs is to hold a fixed bar with both the work force which can endure your exercising weight . Now , hanging onto the bar hear to bear on your thighs to the abdomen by folding at the genu and hip joint . remain in this location for 8 to 10 seconds and convey your legs back to the initial hanging position with branch off the ground . Repeat this 10 times .
Ball Lift Crunch Exercise for Six-Pack Abs:
The initial footstep to do this Ball Lift Crunch Exercise for Six - Pack Abs is to rest bland on your back with respective hands take a breather on the sides full stretched straight palms facing down . Now , stoop your legs at the human knee joint obligate an use orchis between the knees with soles of the feet on the dry land . Next , seek to come up up the ball between the knee juncture as much as possible towards the chest while both the hands perch at respective sides . Stay in this position for 5 to 10 seconds and bring back to initial position . Repeat this practice session for 10 times .
Abdominal Crunches On The Ball Exercise for Six-Pack Abs:
The initial location for this exercise is to sit on an exercise ball with the hands on your chest one over the other crossed folding at the elbow joints and legs touching the primer coat . Now , bend your body or upper body by bringing down your top dog as much as potential without overstretching stoop at the hips . stay on in this berth for 5 to 10 seconds as per your comfort and come back to the initial sitting position . During this exercise , your colloidal solution of the foot should touch the ground at all time . Repeat the Abdominal Crunches On The Ball Exercise for Six - Pack Abs for 10 times .
