Spring is coming and it’s time to get rid of that winter bacon for good! But how do you get rid of those extra pounds? And how do you finally get to see a six pack?
First a few facts:
1) To make a six pack visible, men need a fat percentage of 12% or less. For women this is 14% or less.
2) Nutrition determines 70% and training 30% of your result. It is best to follow a high-protein and low-calorie diet.
3) You should bring a lot of variety to your abdominal exercises and especially your side and lower abs.
1) Crunches : The classic version of sit-ups is flat on your back with your knees bent and your hands on your head and by contracting your abs you try to bring your upper body to your knees. Especially for beginners, this exercise is a good starting point!
To make this exercise slightly heavier, you can also do the so-called legs up crunches. You perform the exercise as described above, but with your knees up at an angle of 90 degrees.
2) Oblique crunches : The starting position is on your back again. Place your right leg on the left bent knee. In this position, bring your left elbow to your right knee. This exercise works your lateral abs.
Now we have discussed our 2 classic six pack exercises, but many more variations are possible.
3) Side plank : For this exercise, lie sideways on the floor. Support on your forearm and straighten your body as you push your hips up. Your body should be in a straight line. Even though most of your weight is on your arm, the tension in your body distributes it to your lateral abdominal muscles.
4) Pelvic lift : This exercise is very effective for your lower abs. Lie flat on your back, put your legs at a 90-degree angle and, by contracting your abs, lift your butt off the floor.
5) Leg lifting : The premise is flat on your back with your legs straight up. It is best to bring your hands together under your buttocks for more stability. Lower your legs slowly and pause just above the ground for a moment. Then bring your legs back to the starting position.
With these exercises you can already achieve a lot – we hope that there is something for everyone: from beginners to professionals. However, for beginners, we recommend that you don’t do more than 10 repetitions in a row!