A great body and excellent health are goals many people dream of. A well-shaped figure can bring numerous benefits, such as looking better in clothes and feeling more confident. However, besides having a beautiful body, some may also desire a six-pack and strong abdominal muscles. But it's not easy for everyone to achieve because it requires controlling your diet and exercising properly. The right kind of exercise can help build abdominal muscles to create the six-pack and perfect body you desire.
In this article, we're sharing 10 six-pack exercises that you can do at home or at the gym, whatever is most convenient for you.
10 Six-Pack Exercises – What Are the Best Moves?
- Plank Plank is a basic move that effectively works the abdominal muscles and core. Start by lying face down and lifting your body so your elbows are aligned with your shoulders. Your toes should be touching the floor. Engage your core and hold this position for 30-60 seconds.
- Bicycle Crunches This exercise helps strengthen both the upper and lower abs. Begin by lying on your back, lifting your legs to a 90-degree angle, and placing your hands behind your ears. Twist your body so your right elbow touches your left knee, while your right leg extends straight without touching the floor. Alternate sides for 15-20 repetitions per set.
- Leg Raises This exercise focuses on the lower abs. Start by lying on your back with your hands by your sides. Slowly raise your legs to a 90-degree angle, then lower them without touching the floor. Repeat 15-20 times per set.
- Mountain Climbers This move helps build abdominal muscles and improves endurance. Begin in a plank position, then alternate bringing each leg toward your chest as if climbing a mountain, for 30 seconds.
- Russian Twists Sit on the floor with your legs lifted slightly and your torso at a V angle. Twist your torso left and right, holding a weighted object in your hands. Do 15-20 twists per set. This exercise effectively targets the obliques.
- Crunches Crunches are another popular move for targeting the abs. Start by lying on your back with your feet on the floor and knees bent. Lift your torso slightly using your abdominal muscles and repeat for 15-20 repetitions per set.
- Flutter Kicks This exercise strengthens the lower abs. Lie on your back, hands by your sides, and lift your legs slightly off the ground. Quickly alternate kicking your legs up and down. Repeat for 20-30 seconds.
- Hanging Leg Raises If you have access to a pull-up bar, this exercise is a great option. Hang from the bar and slowly raise your legs to a 90-degree angle, keeping your abs engaged. Perform 10-15 reps per set.
- Side Plank This move targets the oblique muscles. Begin by lying on your side and propping yourself up on one arm. Raise your hips off the ground and hold for 30-60 seconds, then switch sides.
- V-Ups This exercise helps create a six-pack fast. Lie on your back and lift both your legs and arms, reaching for your toes in a V shape. Slowly return to the starting position. Perform 10-15 reps per set.
Nutrition Tips for Building Six-Pack Abs
In addition to exercise, your diet plays a significant role in achieving a beautiful six-pack. If you're exercising but not paying attention to your diet, results might be slower or not as expected. Here's how to control your diet to help you build a six-pack:
- Reduce Calorie Intake
To burn stored fat, aim to reduce your calorie intake by about 10-20% from your normal consumption. Cutting calories too drastically may harm your health and metabolism. - Get Enough Protein
Protein is crucial for building and maintaining muscle. Aim for 1.2-1.7 grams of protein per kilogram of body weight daily, focusing on high-quality protein sources like chicken, fish, eggs, tofu, and yogurt. - Control Carbohydrate Intake
While carbs are the body's main energy source, eating too many can lead to fat storage. Choose low-glycemic carbs like brown rice, sweet potatoes, and quinoa to maintain stable blood sugar levels. - Consume Healthy Fats
Many people are surprised to learn that fats are not enemies of building a six-pack, especially if you choose healthy fats like those from avocados, nuts, seeds, or olive oil. These fats can balance hormones and improve fat metabolism. - Increase Fiber Intake
Fiber aids digestion and helps you feel full longer. Include vegetables, fruits, and whole grains to help control calorie intake and boost fat metabolism. - Avoid Sugar and Processed Foods
Sugar and processed foods are major obstacles to building a six-pack because excess sugar is stored as fat, and processed foods often contain high calories but few nutrients. Reducing sugar and processed foods can help improve fat loss. - Stay Hydrated
Drink at least 8 glasses of water daily. Hydration is key to body functions and fat burning. Drinking enough water helps maintain hydration and can curb hunger. - Eat Smaller, Frequent Meals
Eating smaller meals more frequently can help maintain energy levels and metabolism. This strategy reduces the chances of overeating at later meals.
Exercising regularly with six-pack exercises, combined with a healthy diet and proper rest, will yield faster and better results. Remember, success takes time and effort, so don't give up. Stay focused and committed, and achieving your six-pack goal will be within reach. Krungthai-AXA Life Insurance is here to support everyone working towards their fitness goals. If you experience any minor injuries from exercise, like muscle soreness, you can access TeleHealth services via the Emma by AXA app, where you can consult with doctors via mobile and have medications delivered nationwide. For more details, visit https://www.krungthai-axa.co.th/th/health-services/telehealth
If you're interested in health insurance products from Krungthai-AXA Life Insurance, offering outpatient (OPD) and inpatient (IPD) coverage, visit https://www.krungthai-axa.co.th/th/products/health-insurance-and-hospital-income/ihealthy-ultra
References:
· thairath
· YouTube
· Lovefitt website
· Pobpad
