Ever since the fashion of six pack abs has come, every second person has started wanting a body with six pack abs, but not everyone is able to put in the amount of effort required for this, hence very few people have a body with six pack abs. Can make. If you are also one of those people who want to have six pack abs, then first of all you have to understand that the work of building such a body cannot be done overnight nor can it be done easily because it requires regular training. Exercise and following a proper diet is compulsory and if you are ready to do all this, then in this blog of TECHASTER.COM you are going to get tips to make six pack abs, so read this blog completely.
So let’s start and start making six pack abs, that is, we will give you tips to make six pack abs – –
Number 1
Do more cardio –
Cardiovascular exercise refers to physical activity that elevates your heart rate. If you start doing regular cardio then the extra fat in your body will start burning. You may also know this and studies also show that cardio is more effective when you want to reduce belly fat, that is, with the help of cardio you can remove fat from the abdominal area. For this you can jog for 5 to 10 minutes, then run fast for 10 minutes and then jog again for 5 to 10 minutes.
Jogging, sprinting, running, rope jumping are some of the best cardio exercises.
Number 2
Do crunches-
Crunches are a popular abdominal exercise with the help of which six pack abs can be made and the belly can also be tightened. This is a low cost exercise which can be easily done at home. Crunch and sit up are often considered similar but there is a difference between them. Crunch is also called curl up and is beneficial in tightening and strengthening the abdominal muscles while sit up is more effective on arms, back and butt.
To get six pack abs, you should do 4 sets of 12 basic crunches. Apart from this, reverse crunches, bicycle crunches and overhead crunches should also be included in your exercise routine.
Number 3
Do plank exercise –
Plank exercise may look simple but with the help of this effective exercise, you can build stability and strength in the entire body. Plank exercise is a bodyweight exercise that you can do anywhere. Plank exercise is one of the best core exercises, doing it improves posture, increases flexibility and making six pack abs becomes easier.
Number 4
Do ab workout 3 to 4 times a week –
If you want to get six pack abs quickly, then do not repeat the same exercise back to back, otherwise your body will get tired very quickly and your body may also get injured, so instead of putting too much pressure on yourself, focus properly according to the stamina of your body. Keep working out with. Initially do 2 sets of 10 repetitions of each exercise and gradually bring it to 3 sets of 12 repetitions.
Number 5
Exercise abdominal muscles –
Exercise the rectus abdominis muscle as well as other abdominal muscles like internal and external obliques so that the muscle mass can increase and making six pack abs possible.
Number 6
Try High Intensity Interval Training –
By adding high intensity interval training to your exercise routine, it can be easy for you to lose weight and get six pack abs. This type of exercise keeps the heart rate increased due to which fat burns faster. In this you can try jumping jacks and mountain climbing and remember to take short breaks between them.
Number 7
Increase protein intake in your diet –
By increasing protein intake in your diet, you can promote weight loss, reduce belly fat and also support muscle growth necessary for six pack abs, so increase protein intake in your diet. For this you can take poultry products, fish, legumes, nuts, eggs and full fat dairy products.
Number 8
Stop eating processed food-
Be it chips, cookies, processed foods are high in calories, carbs, fat and sodium which harm the body and such foods have very less nutrients like fiber, vitamins, minerals, that is, eating them only causes harm.
Number 9
Avoid refined carbs –
To get six pack abs, you will have to lose extra fat and for this you will have to remove refined carbs from your diet. Consuming refined carbs increases appetite and makes you eat more food. In such a situation, how will you be able to create a fit body? Instead of this, start eating whole grains.
Number 10
Take high fiber food –
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A simple method to lose weight and get six pack abs is to consume high fiber foods. Consuming soluble fiber makes you feel full for a longer time, which makes you eat less food, hence include high fiber foods like fruits, vegetables, whole grains, nuts and seeds in your diet.
Number 11
Stay hydrated –
Staying hydrated is not only important for good health, water is also very helpful in weight loss and making six pack abs because drinking water reduces appetite and weight loss becomes easier.
Friends, making six pack abs is not an easy task but if you follow the proper method then it is possible to do and now you have got important tips related to making six pack abs which will definitely be helpful for you.
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