If you achieve six-pack abs by eating mostly whole, unprocessed foods, limiting your intake of alcohol and refined sugar and regularly exercising, your abs reflect your healthy dietary and fitness habits.
The clean diet essential to creating your abs may deter food cravings and make you feel virtuous about your eating habits. Achieving such a goal as six-pack abs can boost your confidence and make you feel proud of your appearance.
In certain sports, such as track, gymnastics or triathlon, having a low body fat percentage that shows off a six-pack is helpful because it means you have less body mass to carry as you move. Six-pack give u motivation toward fitness. Getting six-pack is not an easy job, as it need a tough diet and routine exercise. So to get six packs ‘either go hard or go home ‘. So here are the certain steps that you must follow to get six-packs :
The Six-Pack Diet
They do say that Abs are made in the kitchen . Sadly, no matter how much the dedicated attendees of ‘Abs Blast’ classes want to believe, you can’t melt fat away from specific areas until and unless you have a proper diet plan , unprocessed food and limited intake of alcohol. Here are the certain things that should be in your mind while sweating your body in GYM :
1. Avoid refined and processed foods wherever possible.
2. Try to eat six times a day – around every three hours.
3. With every meal, use a portion of protine as your base. Think eggs, fish, chicken, and other lean meats.
4. Drink lot of water
5. Every 10 days give yourself one cheat meal. It can be anything you want. This might seem strict, but if you’re trying to reveal your abs in just four weeks such gastronomic sacrifices are necessary.
The Six-Pack Exercise
With arms a little more than shoulder-width apart, hold the bar with an underhand grip. From a dead hang – that’s arms completely extended – pull yourself up until your chin is over the bar. Pause, then slowly lower yourself back down until you’re back in a dead hang. If your arms aren’t straight, you’re cheating.
2. Spiderman Plank
Reps: 10-12 (each side)
Set up in a push up position, with your forearms flat on the floor directly below your shoulders, and weight resting on your toes. Engage your core to keep your torso flat – there should be a straight line from your shoulders to your heels.
Slowly bring one knee towards the elbow on the same side of your body, using your core to keep your torso from twisting. Return to the start position and repeat on the other side.
3.Toes To Bar
Hang from the bar with an overhand grip. Keep your arms straight and engage your abs to lift your legs up, until they touch the bar. Lower them back down as slowly as possible.
Hold a kettlebell – use whatever weight you feel comfortable with and increase it next time if it felt easy – by the handle with your elbows out to the sides, so the weight rests on your chest.
Squat down, keeping your chest puffed out and lowering down until your thighs are parallel with the floor. Drive back to standing.
5.Hanging Windscreen Wiper
Hang from the pull-up bar with an overhand grip and lift your legs until your feet are just higher than the bar. Keeping them together, lower your legs to one side by 90 degrees.
Return to the top position and repeat on the other side. That’s two reps.
6. Dish Hold
Lie flat on your back with your arms by your sides and legs extended. Keeping both straight, lift your heels and hands off the ground and hold for 15 seconds.