10 Exercises to Get The Six-Pack Abs You Have Been Dreaming Of

There is no doubt that one of the most noticeable part of our bodies is our abdominal area, and every time we see a well-built man or a woman at the gym or at the beach, we associate them with top level fitness, conditioning, a healthy life and a well-balanced diet.

But aside from having its aesthetic importance, this abdominal area are a sign of good health, strong muscles and a well-functioning body. That is why many people work so hard to achieve this well toned abdominal area, and in this article, we are going to share 9 core exercises that will help you achieve a six pack in a short period of time, without heavy routines.

Of course, achieving this will require a healthy diet, cardiovascular exercises and determination. Down below is the list of exercises and we suggest you take a look.

10 Core Exercises That Will Give You The Six-Pack Abs of Your Dreams

  1. Sit-Ups with a Medicine Ball

All you have to do for this first exercise is lay on the floor with your knees bend, an lift a medicine ball overhead. Next, raise your core back to a sitting position while keeping the ball over your head.

  1. Kneeling Crunch

Get down in a kneeling position, with your right arm stabilized right under the shoulder. Next, reach with your other arm forward and put the right leg back at a hip height. Breathe out, contract your abs and round back up to the ceiling while taking your elbow to your knee. Once done, repeat the same moves on the other side.

  1. Toe Dip

Sit down on the ground and bend both knees in front of you. Once done, lean back onto your elbows, tighten your abs and slide the hands under your lower back. After you get in this position, raise your legs, while your knees remain slightly bent over the hips with your calves parallel to the floor. Once done, return to the initial position and repeat again.

  1. Dead Bug

Lie on your back, raise your legs and then bend your knees over your hips. Make sure your calves are once again parallel to the ground. Extend your arms to the ceiling, pull your abs and bring your navel to your spine. Slowly exhale afterwards, lower your other arm and leg towards the ground, before returning the other knee in over the chest. Repeat on the other side once completed.

  1. Roll Back

For this exercise, you will have to sit up straight, with your knees bent at a 90-degree angle, with your feet placed flat on the ground. Then, pull your body close to the thighs, and reach the arms forward at a shoulder level with the palms down. Then breathe out, draw the navel towards your spine and curve the spine into a “C” shape. Repeat once done.

  1. Bicycle Crunches

Lay flat on the ground, and press your lower back to the floor. Pull your abs downward and place your hands behind your head. Once done, bring your knees towards your chest, lift your shoulder blades and straighten the right leg to a 45-degree angle. While doing so, turn your upper body to the left side and bring your right elbow toward your left knee. Do this with your other side and repeat.

  1. Extended Plank

Start off in a regular plank position, but place your hands around 10 inches in front of your shoulders. Touch the floor only with your toes, not your feet, and hold your back straight for as long as you can.

  1. Twisting Roll Back

Start in a “C” position, with your arms extended forward before twisting your body to one send, bending an elbow. While doing so try to pull back at shoulder level while you are reaching the other arm to your opposite knee. Once done, extend both of your arms forward and get back to the starting position.

  1. Lunge Split Jacks

Stand with your left foot forward and lower body into a split squat position. Once done, start jumping up scissor-kick legs, and land with your other (right) leg forward and again in a split squat position.

  1. Reverse Crunch

Start off by lying down on your back and place your hands behind your head. Once done, bring your knees towards your chest, until they’re bent in a 90-degree angle with your feet crossed, or together.

Contract your abs to curl the hips off the floor, before trying to reach the legs up toward the ceiling. Once done, lower your legs back down to the initial starting position, while making sure your feet don’t touch the ground.

Source: naturalcuresworld.com

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