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Friday, 6 July 2018

5 workouts to help you build your abs in no time

It is very vital to note that everyone has a six-pack, but it’s just that for most of us it's hidden under a layer of fat.
I have heard it said that six-pack is to men, what a beautiful curve is to a woman.
Whether this is true or not, one cannot say; but what is known is that it sure looks good to have those six padded pack as a man.
And talking about having a six-pack, it is important to note that everyone has a six-pack but it's just that for most of us it's hidden under a layer of fat.
So the question is how possible is it for one to get rid of those fats that are hiding the six-pack? How long must one workout in other to look fit and strong?
Well, inasmuch as it is possible to get rid of those fats through intense exercise, there's no saying how long it will take to bring fulfillment to desire.
Because it all depends on the time and effort you're willing to put into it. And if you're truly dedicated as you should, then in few weeks the difference will be clear.
Here are five exercises that will help you unveil your six-pack abs in no time
1. Sit-ups
It has been proven that sit-ups are one of the quickest ways to work on your core strength and shape your abs.
And one most interesting about this exercise is that you don’t need any special equipment to perform it; you can do them almost anywhere.
How to do sit-ups exercise
1. Lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture or bench.
2. Place your hands on your chest.
3. Flexing your abdominals, raise your torso until you are in nearly a sitting position.
4. Try to retain tension on the abs as you lower your torso to the beginning position.
Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth.
2. Classic crunch
Similar to sit-ups in a way, the classic crunch is one of the most common abdominal exercises that primarily works the rectus abdominis muscle and that of the obliques. But Unlike sit-up, the lower back stays on the floor, in a proper crunch.
It is termed classic crunch because it works.
Here's how to do classic crunch exercise
1. Lie on your back, knees bent and feet flat on the floor
2. Put your hands behind your head, elbows facing out.
3. With your low back on the floor, use your ab muscles to lift your upper body as far as you can. Hold the pose, and return slowly to the floor.
4. Do three sets of 10-12 reps. Rest for 30 seconds in between all ab exercises.
3. Dumbbell Fly
Looking good shirtless is arguably the only reason why most people want a six-pack. And in other to look good shirtless, you'll want chiseled pecs along with flat abs.
However, with this exercise, having chiseled pecs along with flat abs becomes possible because the moves that it entails target both areas.
Here's how to do the Abs and Pecs: Dumbbell Fly exercise
1. Sit on a stability ball holding dumbbells.
2. Walk your feet forward and lie back on your head and upper backrest on the ball.
3. Hold the dumbbells directly above your elbows.
4. Tighten the abs and push the dumbbells straight up.
5. Slowly swing the arms out and in -- extended but not locked. Do three sets of 8-12 reps.
4. Front Plank
The front plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
However, one thing you must not forget as you build steely abs is to ensure that your back keeps pace. And there’s no exercise that does it better than the front plank.
Here's how to do the front plank exercise
1. Lie on your stomach with your forearms on the floor.
2. Keep the elbows bent and under your shoulders.
3. Use your core muscles to lift your torso and thighs off the floor, tightly contracting your butt and your abs. Hold for 5 and work up to 30 to 60 seconds before lowering to the floor.
4. Do three sets, resting 20 to 30 seconds in between.
Note: It is advisable for you to stop immediately if you feel any lower back pain.
5. Side Plank
The side plank exercise can be said to be the same with the front plank; the only difference between the two is that the side plank is done with the sides.
It is important to note that the side plank is a great way to work both the obliques and the glutes, as well as building your core strength.
Here's how to do the side plank exercise
1. Lie on your right side, placing the right elbow on the floor directly under the shoulder.
2. Keep the legs straight, with the left leg resting directly on top of the right.
3. As you contract your waist and glutes, raise your hips and knees.
4. Keep the right foot in contact with the floor. Hold for 5 to 20 seconds. Rest for 30 seconds and repeat. Then switch sides.

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