How To Make Six Pack Without Gym

Every bodybuilder and athlete want to get six pack abs, but everyone can't afford expensive exercise equipment or a gym membership. You should develop six pack abs through proper diet and easy workouts like crunches and planks without join any gym. Your muscles need fuel, and you might need to burn fat in order to see results, so be sure to stick to a healthy, balanced diet.

Here are the few exercises of abdominal muscles:

1. Target all three parts of abdominal muscles

You must exercise your upper abs, lower abs and obliques ( side abdominal), to get a six pack properly. If you don't target exactly each part of these areas, you will not get your goal.

Now, i show how you perform these exercise:

Lower Abs Exercise:

This is the hardest area to get in shape, so it may require more attention. Try these moves to get this muscle in shape.

• Scissor: First you lie on the ground with lifted your legs in the air at angle of 45 to 90, depending on your flexibility. Place your hands at your sides, lower your right leg until it just above from the ground and lifted it again its initial position. Then repeat the movement with left leg. Continue alternating between legs. Doing this move 10 to 15 times.

• Leg lifts: Lie on your back with your legs elevated a few inches off the ground. Keeping your knee straight, slowly raise your legs in air perpendicular to the floor. Slowly return the legs into the initial position without touching floor. Repeat this move 15 to 20 times.

• Note: During Scissor and Leg lift, your lower back should remain on the ground at all times. Otherwise, you may suffer a back injury

Upper Abs Exercise:

The upper abdominal muscles are those right below your sternum. They also must be strengthened to achieve a solid six pack. Here are the few exercises target these muscles.

• Crunches with feet on the floor: Lie on your back, bent your knees at a 45 degree angle with keeping flat your feet with ground. Place hands behind your head without touching it. Inhale as you use your core muscles to lift your head and shoulders off the ground and toward your knees. Remain your lower back flat on the ground. Then exhale, as you slowly back to your original position.

• Lifting Hips: Lie on your back on the floor, crossed over your hands on chest. If you are beginner, place your hands sides on the floor with palms facing down. Then, raise your legs so that the soles of your feet face straight up. Lift your hips upward off the floor, lifting with your abs. Repeat this move 20 times.

Obliques Exercise:

You'll need to strengthen your oblique muscles. If you are fail to get to do this, then result in an imbalanced core and a six pack that looks strange or misshapen. Here are the few exercise to do achieve your goal.

• Oblique crunches: Lie on your back with your legs elevated and your knees bent at a 45 degree angle and hip-width apart. Then put your hands behind your head, use your core to lift your head and shoulder off the floor, touching your left elbow to your right knee. Move to the initial position and repeat this movement by touching right elbow to your left knee.

• Side bend: Stand up straight with your feet shoulder-width apart. Put your hands on waist, then slowly bend sideways to your waist, moving your upper body part into right side. Then remain your body slowly into initial position and repeat this movement to the left side. Do this move 10 times.

2. Do Planks

Plank exercises are important for any abdominal muscle workout, in this exercise all abs muscles working together, plus many other muscle group involve. To do this exercise, get in push-up position, using your elbows for support rather than your hands. Keep your body straight, making sure your hip do not sag. Contract and pull in all the muscles around your middle, and do not let your belly drop. Do this as long you can.