How to get six pack abs for men at home in six months.

How to get six pack abs for men at home in six months
Well, each and every boy/man wants to have six pack abs, not only to impress girls also to fit with the modern society. Six pack abs makes us feel special among many persons. A six pack abs may seems impossible for some peoples but it is possible to get one if you are following the right tips and techniques. You can get a six pack within a short time if you pay attention to your diet and engage in the right kind of exercises and Techniques.

> Follow are some tips that will help u to get six pack abs:- 

1. Get sufficient sleep to get six pack abs.
Getting sufficient sleep is also important for your body building. Doctors suggest that people who get more sleep are likely to lose more fat than those who sleep less. Stress controls your overall health. It also determines your body shape. So, you need to practice how to control stress by getting sufficient sleep.

2. Eat Healthy Proteins to get  six pack abs.
Your body needs the right proteins to build muscles fast. Eat a lot of protein during breakfast. You are less likely to feel hungry if your first meal contained some protein. This will help you to burn excess fat and reveal the muscles underneath. Greek yogurt, egg whites, Bacon and are great sources of protein.

3. Have a balanced diet to get six pack abs.
A Hollywood/Bollywood action celebrity or a wrestler, or maybe a renowned body builder whoever your inspiration is, their sheer determination to get what they really want has gotten them the result. The most important thing to get six pack abs is to have a balanced and planned diet. Getting the right amount of carbohydrate is essential in this case. You can try whole grain, brown rice, these are the carbohydrates that are rich in fiber and also very important for your body as well. Eating enough protein in your breakfast should also make it to your planning list. You need to cut down any extra layer of fat that is on the upper portion of your abs. You should also drink a healthy amount at least (2 liter) of water regularly. Processed foods should be avoided as much as possible, such as fast foods. These don’t add much nutritional value to your health, but adds unnecessary fat. Try to eat frequently as it is healthy for any individual.

4. Workout more and more to get six pack abs.
Now, we are coming to the core part of getting six pack abs. You must know by far that only diet change will not help you achieve your goal. The workout is equally important in this matter. Some of the exercises, for example:- leg lifts, crunches, etc. are the ones that are important to get six pack abs. Doing sit ups is another primary exercise in achieving six pack abs. This will also give you a flat stomach. To do a sit up, simply lie down on a flat surface. Keep your knees high and your hands behind your head. Without moving the position of your knees, sit up and lie down. Don’t move the position of your hands too. To do a crunch, first lie on the floor. After that, bring your arms close to your chest, bend your knees, and then raise the shoulders towards the knees. This exercise is kind of similar to sit-up exercises.
  • Be patient and realistic as you are not going to get six pack abs in a week or two.
  • Exercise back muscles as much as abdominal muscles to keep posture right.
  • You can try swimming to tone your abs.
  • Drink lots of water and eat healthy.
  • Don’t skip meals as its not going to help you anyway.
  • Give yourself and your body good amount of rest as muscles need proper time to heal.
  • Avoid alcohol, as it may harm metabolism of your body.
  • Loose fat to strengthen your abs.
  • Do a proper warm up before starting for an exercise as it may result in pulling your muscles.

Must read: What is exercise, the importance of exercise and twelve benefits of exercise.

Follow are some exercises to get six pck abs:- 

1. Barbell floor wiper.
Lie on your back on the floor, holding a barbell over your chest with straight arms. Keeping your legs straight, raise your feet directly above you. Start lowering them towards the right side of your body but don't let them touch the ground. Reverse back to the L-shaped position, lower to the left, then reverse. That's one rep.
Way:- Pause and hold for a second when your feet are hovering an inch from the floor. This will not only work your obliques but, because your body is working against the rotation, it’ll hit your whole core too.

2. Cable woodchopper.
Set the cable to the highest pulley position. Stand side on to the machine, grab the handle with both hands, step away from the tower and stand with your feet shoulder width apart. With your arms fully extended, pull the handle down and across your body to the opposite knee while rotating your torso. Pivot your back foot and bend your knees. Return to the start position slowly under control.
Way:- Don’t let the cable whip you back to the start position or you’ll waste half the rep. Fight against the weight and take a full three seconds to return to the top of the rep. The strength you gain from rotation exercises is immediately applicable to the sports field. Power through.

3. Barbell rollout.
Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and slowly roll the bar forwards. Pause and then reverse the move.
Way:- The further you roll out the harder it gets. Don’t over extend and let your hips sag. One short rep with a set core is superior to a full one with an arched back.

4. Crab walk.
Sit on the floor with your hands planted behind your back and your legs bent in front of you. Raise your hips upwards so only your hands and feet are planted on the floor. Start walking using your hands and feet to propel you forwards.
Way:- Lifting yourself an inch from the floor won’t work anything other than your shoulders. Keep your hips as high as possible to ensure you work your core throughout the walk. Aim for 25 meters and try to ignore the funny looks in the gym.

5Cable core rotation.
Hold a cable with both hands to your right side, so your left arm is straight and stretched across your body. Only moving your arms, pull the cable to the opposite side until your right arm is straight. Return the cable back to starting position and repeat.
Way:- Lock out your arms and shoulders, resisting the urge to drag the weight around with these muscles. The more you are able to isolate your core the quicker your six-pack will start to emerge.

6. Sandbag sit-up.
Lie back with your knees bent and hold a sandbag with both hands, extending your arms above you. Tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.
Way:- Tuck your toes under something to keep them planted on the floor and make it easier to keep the rep under control. Under normal circumstances we’d call this cheating, but because you’re taking on the extra weight, we’ll give you a free pass.
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Click here for comments
August 29, 2016 at 12:41 AM ×

Really impressive tips, thanks Raj Paul for the post.

Sanjay Lama
August 29, 2016 at 12:43 AM ×

Really impressive tips, thanks Raj Paul for the post.

August 29, 2016 at 12:57 AM ×

Nice, it helped me to burn calories, thanks author.

August 29, 2016 at 1:59 AM ×

Great tips, it worked for me , thanks.

Raj Paul
August 29, 2016 at 9:35 AM ×

Thank you, Sanjay Lama for your support.

September 7, 2016 at 11:02 PM × This comment has been removed by a blog administrator.

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