Getting ripped is about making sacrifices, Minimize your pain and frustration by easing into the program, cleaning up your diet, and hitting some supplements will take you to the promised land. Everywhere you turn, someone’s promising the next secret to getting 6 pack abs.
1. Eat six times a day.
2. With every meal, use a portion of protein as your base like eggs, fish, chicken, and other lean meats.
3. For breakfast and your second meal, make sure you get some carbs like oatmeal, rye, or sprouted bread – and a piece of fruit.
4. Between meals snack on nuts, seeds, avocado, olives, or small bags of snap peas.
5. For lunch, sweet or regular potato, brown rice, and quinoa.
6. For your evening meal, get some veg.
Once your diet is on point, make sure you do these six key exercises to get you started on making your abs the best. Along with the other muscles of your core — the internal and external obliques on the sides of your torso, the transverse abdominals, and the spinal erectors of the lower back — the abs are the major link between the upper and lower body, the muscles that transfer the power of your legs and hips to your upper body.
1. Reverse crunch
Lie on your back with your knees together and your legs bent to 90 degrees. Place your palms face down on the floor for support. Tighten your abs to lift your hips off the floor as you crunch your knees inward to your chest. Pause at the top for a moment, then lower back down without allowing your lower back to arch and lose contact with the floor. This will help you to build the upper abs.
2. Leg Raise
Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor. Slowly lower your legs back down till they’re just above the floor. Hold for a moment. Raise your legs back up and then repeat as this exercise will help in building lower abs.
Lie flat on your back and lift both legs straight up toward the ceiling, press your lower back into the ground. Keeping your core strong, slowly lower your right leg down toward the ground, and another leg right up towards the ceiling. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground.
Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. Remain in the position till you fall. Take a deep breath and then breathe slowly, as it will strengthen your core.
5. Cable crunch
Keeping your weight on your knees and shins, let the cable pull on your arms and torso so that you feel a light stretch in your abdominal muscles. From there, crunch your body, bringing your forearms down to your knees and your head to the floor. This exercise will strengthen the full core and abs.
Stand with feet shoulder-width apart, holding a medium-to-heavy dumbbell or weighted plates in your both hands then engage your core and bend at your waist to the right toward the floor. Let the weight guide you down slowly. Pulling from your core, bring your body back to start position.
So if you want to build perfect six pack abs then you must follow the workout, as it will bring great results if followed wisely. Therefore each exercise should be done with 3 sets of 30 reps each.