Nowadays, the trend of having six-pack abs is becoming more and more popular.
So, if you want to burn the extra fat and get that desired flat stomach, we have some exercises which will help you to achieve that. Despite performing these exercises, you need to do cardio regularly, at least 3 times a week.
- For beginners:
You should begin by getting up into a press up position. Bend the elbows and rest your weight on the forearms, not on the hands. Your body will form a straight line from the shoulders to your ankles.
At the beginning, you should hold this position for 15 seconds (3 sets a day) then make sure to increase the time each day for 5 seconds more.
Lie on your back, twist your knees to the sides and place your soles together as near as possible. Put your hands behind your head and place your elbows in line with your ears.
Hold your back on the level of the floor. Contract your abs and turn your midsection a couple inches off the floor toward your legs. Then, you can return back to the beginning position. You should repeat this exercise for 10 times.
Side to side
You need to lie on your back, bow your knees, and make sure your arms are at sides, and your feet on the ground. Slide your right hand in a direction to your right foot, and make sure to breathe out.
It is very important to keep your head and neck adjusted. Return back to the beginning position and switch sides. Repeat this exercise for 15 times.
You need to lie on your back, bow your knees, and make sure your arms are at your sides and your feet are on the floor. Slide the right hand toward the right foot, and breathe out. Keep your neck and head adjusted. Return to the beginning position, and switch sides. Make 15 repetitions of this exercise.
- Intermediate moves
Lie on your back and place your fingers behind your head. Raise the right knee and touch it to one side elbow. At that point, you need to switch sides. Do 2 sets of 15 constant repetitions.
Fingers to toes
Lie on your back, and straight up the legs towards the roof. Keep your arms at sides. You need to move your hands in a direction to your toes, but make sure to keep your back on the ground. Make 2 sets of 15 repetitions.
Reverse mash with resistance groups
Lie on your back, twist your knees and keep your arms at sides. Hold the end of the band with each hand, and ensure that the band is wrapped around the shins.
At that point, lift your knees toward the midsection until you feel that your hips are no longer on the ground. Hold for 3 seconds and return back to the starting position. You should do 2 sets of 10 repetitions.
- Advanced moves
You should lie on your back, place your arms at sides, and raise your legs and feet. Attract navel toward the spine while lowering the legs to the left side around 5 inches to the ground. Return back to the starting position, and repeat on the other side. Do 3 sets of 15 repetitions on each side.
Ball leg lift
Lie on a ball with your face down and keep your hands on the ground. The highest points of your feet need to be at the same level with the ball. Raise your leg 2-3 inches toward the roof, but make sure to keep your right leg and back straight. Hold for 3 seconds and return back to the beginning position. Make 10 repetitions with each leg.
You should place yourself between the backrests of 2 seats. Keep the shoulders down, neck loose, elbows bowed, and head and midsection lifted. You need to convey your knees to the mid-section, making sure not to swing forward and backward. Raise one knee at once. Make 3 sets of 15 repetitions.
Medicine ball swing
Start in a standing position with your legs apart at shoulder-width. Twist your knees and take the ball in your hands. Squat and swing the ball behind you between your legs. Stand up and swing up before you and over your head. Repeat this exercise for 20 times.
You need to sit tall on the edge of a chair, place your hands on the edge with the fingers pointing toward your knees. Tighten your abs and bring the toes 2-4 inches off the ground. Raise your butt off the chair and hold this position for 5-10 seconds. Lower yourself down and repeat.
You should sit tall on the mat with your knees bent by your chest, and your hands placed at sides. Lie down with your palms facing down and your knees bent.
Breathe out and lift your head and shoulders off the mat. You should pump your arms six inches up and down, and reach with the fingertips. Breathe in for 5 pumps then breathe out for 5 pumps.
Do 100 pumps, or 10 full breaths. Make sure to keep your lower back pressed in toward the ground, and keep your lower abs pulled in toward the spine.
Squat push with turn
Start in a standing position with your feet completely open. Place your arms at shoulder height. Squat down and turn the abdominal area to one side. Then, switch the side and repeat.
Lie on the floor with your face down, and palms near the chest. Raise your head, chest, and shoulders off the ground, but make sure to pull your shoulder blades down and together. Hold this position for 2 seconds then lower back down. Repeat this exercise for 8-10 times.