HOW TO GET A SEXY SIX PACK

GET A HEALTHY SIXPACK

FRIENDS,Now a days getting sixpack is also became one of the craze for youth.
So,we can get sixpack only with hardwork and if you want to get it within weeks,your lifetime will also reduced to some weeks.Generally we are seeing in some videos that describes you how to get sixpack within one hour or week,but it is absolutely wrong.So please follow follwing ways to get a healthy sixpack without any side effects..
1.First thing is that you have to wake up before sunrises.It has more importance in our Indian culture.Then if you are aware about suryanamaskaras.Then do it atleast 40 minutes.As from this every part of our body involves in exercising and gives great relief from stress.
         Ok,if you are unaware of these activities.Then follow these rules.....
1.DO SIT UPS :
Lie on the floor,feet on floor,knees up and hands crossed on your chest.

SIT UPS

Have some one hold your feet down or wedge them below
sometimes heavy.
Sit all way up,lifting you shoulders blades.
Keep your back  straight.
Lower yourself down .Repeat this about 5 to 10 minutes if you are doing this first time.Then increase your time on doing this work.It may decrease you fat content near stomach areas......As,low fat content is very essential to get sixpack.
 2.DO CRUNCHES : Lie on floor,keep you arms infront of you chest or with your hands lightly by touching your temple.
But never behind your head.Bend tour knees,raise shoulders to near knees,using strictly your abdominal muscles.
Breathe while your in this posistion as exhale a last bit of air from your diaphragm.
Lower your back down slowly until shoulders blades touch ground.

Dont let head to touch ground.
It is important while breathing,not lift your entire back as it causes back strain.
Do this for a little time at beginning stage.Then increase yout timings...
3.DO LEG LIFTS : Lie on floor,legs straight out,hands at your sides,lift your legs straight up.

 

Until they are at angle 90 degrees closely.Lower your legs and repeat without letting your legs touch floor.
4.DO JACKKNIFE SIT UPS:
Lie down flat with your bak on the floor.
Place your hands on the ground to your sides for balance;you can pick them up as you get used to movement.
Raise your knees and torse so that your knees and face meet on an imaginary line extending from your pelvis to ceiling.
You should be able to kiss your knees at top of the motion.
Legs will naturally fold,bringing your feet towards your hip,like a jackknife,lie back down and repeat.
Place a weight between your feet when you think you can handle it.
5.TRY BUTT-UPPS:
Start in the push up posistions,except with up your elbows and forearms resting on the ground,slowly move your glutes
as high up into the air as possible.
Your body will look like a montain,with your glutes being the peak.
Slowly lower the glutes back down into the starting posistion, being careful not to sag the back below the hips.
6.DO STATIC HOLDS:
Put your body into the pushup posistion but with you elbows on the floor,body in flat.hold the posistion for as long as possible
Beginners should aim at start off with atleast 45 seconds,while regulars can achieve over 5 minute static holds
7.TRAIN YOUR OBLIQUE MUSCLES:
Its the important to achieve sixpack,as you'll want to start working these too.these are muscles around stomach.

There are multiple ways to do this type like twisting machines at gyms,you can twist while doing situps;you can do side bends
Do bicycle crunches.Lift yor feet off the ground while  doing the crunches by alternating each leg in air.bring left knee
toward right shoulder and then right knee toward your left shoulder.
8.DO PULL-UPS:

you will be amazed at the number of muscles around your stomach working with pull-ups.do 5 pull ups with your palms facing
facing towards you.
This will also build your lats and biceps at the same time.
9.NEW WAYS TO CRUNCH:
use a stability ball.do your crunches on the ball to introduce instability to workout,which will improve your balance too.In this you can bend forward from your hops or,if you are really into it,bend at knees too and really sink out of the way.
10.DO AN AB ROLLER EXERCISE:
Hold the ab roller while kneeing down on the floor.slowly push the ab roller out away from your body,extending your arms.

Go down as far as you can without touching your torso to the ground.
Your arms should be well out stretched above your head
11.TRAIN YOUR ENTIRE CORE:
To build really great abs its helpful understand what abs do.
Some of the best exercises for abs are ones that force your your
entire core to go into overdrive to support your spine.
Some exercises that do this are squats and deadlifts.
12.SOME OTHER IMPORTANT RULES TO MAINTAIN FITNESS:1.UNDERSTAND WHAT GIVES TO LOSE FAT AND CONTROLE ON OVER EATING JUNK FOOD.
2.DO CARDIO WORKS.(LIKE CYCLING).
3.EAT SMALLER MEALS LATE AT NIGHT.
4.MUST EAT BREAKFAST.
5.DRINK MORE WATER DAILY.
6.GET THE RIGHT AMOUNT OF SLEEP.
7.CONTROL YOUR STRESS.  8.BE AWAY FROM STRESS AND FOR MEASURES TO IMPROVE YOUR MEMORY.CLICK ON THIS