Many people find the chiseled look of six-pack abdominal muscles appealing, but not everyone can afford expensive exercise equipment or a gym membership.There are a number of abdominal exercises that use your own body and gravity as resistance.You can get the sculpted midsection without breaking the bank by following these steps.
Step 1: All three abdominal areas should be targeted.
To get a six-pack, you need to work on your abdominals.Core exercises can be included in your routine up to 6 times.Each abdominal exercise emphasizes a specific area.You can get started with the following exercises.
Step 2: Work on your lower abdominals.
The area is hard to get in shape in, so it may need the most attention.These exercises can be used to target these muscles.Scissors: Lie on your back with your legs raised in the air at a 45 to 90 degree angle.Lower your right leg slowly until it is a few inches above the ground by placing your hands at your sides.If you want to repeat the movement with your left leg, return to the original position.Continue alternating between legs.Try to do at least 10 reps.Lie on your back with your legs elevated.Slowly raise your legs until they are on the floor.Don't let your feet touch the ground as you slowly return to the original position.You should repeat the exercise.Sit cross-legged and stretch your arms out in front of you with the fingertips of each hand touching the other.Inhale.Slowly rotating your upper body about 45 degrees to the right, with your abdominal muscles tight.Exhale.Go back to the center and repeat on the left side.You should repeat the exercise.The lower back should stay on the ground at all times when doing leg lifts or scissors.If you don't, you may suffer a back injury.
Step 3: Work on your muscles.
Below your sternum are the upper abdominal muscles.They need to be strengthened to achieve a six pack.Here are some exercises to strengthen these muscles.Lie on your back with your knees bent at a 45 degree angle and your feet flat on the floor.Place your hands behind your head if you want to cross your arms over your chest.Lift your head and shoulders off the ground by using your core muscles.Your back should rest on the ground.As you slowly lower yourself back to the ground, exhale.If you want to do crunches with elevated legs, you need to raise your legs in the air and keep your knees bent.Holding your legs still and keeping your lower back on the floor, raise your upper body and exhale.As you slowly lower back to the floor, inhale.Do it again.Lie on your back with your arms crossed.You can place your hands by your side if you are a beginner.The soles of your feet should face straight up when you raise your legs.Lift your hips off the floor.Do it again.
Step 4: Work on your obliques.
You will need to strengthen your oblique muscles.Failure to do so will result in an unbalanced core and six pack.Here are some exercises you can do to strengthen your abdominal muscles.Stand up straight with your feet shoulder width apart.If you want to move your upper body to the right, place your hands on your waist.If you want to repeat the movement on the left side, return to the original position.For a more intense workout, do this with your hands at your sides and a heavy object such as a jug of water.Lie on your back with your legs elevated and your knees bent at a 45 degree angle.It is easy to rest them on a bench.Then, place your hands behind your head, and use your core to lift your shoulders off the floor, touching your right elbow to your left knee.Return to the original position and repeat the movement so that your left elbow touches your right knee.As you rise up, inhale as you return to the starting position.Lie down on the floor, bending your knees and placing your feet under a heavy object.From the floor, raise your upper body.To fully extend your arms, twist your torso to one side and exhale.Return to the starting position.Pull to the other side.For a more intense workout, hold a jug of water, a sack of flour, or a large dictionary.
Step 5: Do it.
If you want to strengthen your abdominal muscles, plank exercises are important because they work all the muscles together.If you want to do this exercise, you need to get in a push-up position.Make sure your hips don't droop by keeping your body in a straight line.Do not let your belly drop as you pull in all the muscles around your middle.Wait as long as you can.Relax and look at the floor.Hold this position for 10 seconds at a time, and work your way up to longer intervals.If you want to make sure your body is straight, do this exercise in front of a mirror.
Step 6: Do you have belly fat?
Excess fat can accumulate around your belly.If you want your abdominal muscles to be visible, you will need to shed excess fat.Unless you are very trim, you will need to burn some belly fat first.
Step 7: You should reduce your intake of calories.
You have to burn more calories than you take in to reduce fat.Reducing portion size is one way to reduce calories.Your body stores fat when you don't eat for long periods of time.Don't eat high calories, low nutrition foods.Cut out extra sugar.Excess sugar is stored as fat in the midsection.There are hidden sugars in bread, sauces, dressings, soda, and alcohol.Dark chocolate, honey, and fruit are healthy choices to curb your sweet tooth.To keep track of your calories, use an online calculator, read food labels, and keep a food journal.Many apps exist for tablets and phones that can help you calculate the amount of calories you should be eating and keep track of how many you are eating.
Step 8: Eat a lot of lean meat.
Your muscles are composed of a lot ofProtein is an essential ingredient for building muscle.According to the US government, about 1/3 of your food intake should be lean.Your body burns more calories in the process of digestion.Chicken, fish, and turkey are healthy options.Tofu, tempeh, and seitan are vegetarian options.
Step 9: Fruits and vegetables can be eaten.
These foods are rich in vitamins and minerals you need to maintain an active lifestyle.At least half of your food intake should be fruits and vegetables according to the US government.The rest of your intake should be grains.At least half of your grain consumption should be whole grains.Foods with high levels of Vitamin C, such as oranges, are good for your body because they help turn fat into fuel and balance cravings.
Step 10: Drink a lot of water.
Proper hydration will help keep you full between meals and improve your energy and mood levels.People who drink two cups of water before each meal eat less and drink less sweetened drinks.Men and women should drink about 13 and 9 cups of water, respectively.
Step 11: Do cardiovascular exercises.
30-60 minutes of cardiovascular exercise per day is what you should do to burn calories.These exercises can help you lose weight.Pick an aerobic activity that you enjoy.You will be more likely to stick with your workout if you enjoy it.Aerobic exercise that doesn't require a gym membership include walking, running, hiking, biking, dancing, and swimming.There are ways to make your daily routine more active if you don't have time to work out.Take a walk outside if you work a desk job.You can take the stairs instead of the elevator.Walk to your destination instead of driving if you want to do chores around the house or yard.
Step 12: There is a food and exercise journal.
A journal is a good way to keep track of your goals and whether or not you are meeting them.Keep a record of everything you eat and do.It is possible to see which areas of your diet and exercise regimen need improvement with an exercise journal.
Step 13: Measure your waist.
Since muscle weighs more than fat, these are more important indicators of your progress than pounds on the scale.The progress you've made will be highlighted by the weekly measurement of your waist.Measure above your upper hip bone for an accurate measurement.Measure over your clothes.Don't suck in your gut and relax your muscles.
Step 14: Take pictures before and after.
It's hard to notice our progress without pictures because we look at ourselves in the mirror every day.You should take a photo of yourself every two weeks.You will be motivated by the changes you see.