There are some effective ab exercises that help you get bigger abs. Are These Exercises Really Building Your Six-Pack Abs? No. Why? You can develop strong abs but if it is covered by outer layers, your abs will not be visible. But target your ab exercises with full-body workouts that stimulate your metabolism and lead to fat loss. What should I do to make abs? You need a complete combination of full body exercises along with some specific ab workouts to get optimal results. Below is a list that helps you achieve your goal for abs campaign.
list 1 seating
Squats are a compound exercise for strengthening the legs. Squatting is one of the best workouts that really stimulates the metabolic response to burn fat. Here are some useful techniques for barbell squatting.
– Set your barbell with the weights on a squat rack at the correct height for you
– If so step down so it rests on the back of your shoulders – Hold onto the bar to balance it. lift it from the squat rack, take a step away
– You should keep the head up, looking forward, feet wide apart and back straight, bend the knees and lower yourself slowly until your thighs are parallel to the floor
-You should push yourself back to your starting position
A wider stance works more on the inner thighs and a narrower stance works more on the outer thighs
List and press 2 barbell clean
The Barbell Clean and Press is one of the best compound exercise programs. Several muscle groups are required to perform this touch exercise and believe me it will help you develop strength and power. Below are some useful techniques for barbell cleans and presses.
– Starting in your seated position, lean forward to grasp the barbell and hold it with an overhand grip
– Press into it with your feet and lift the weight off the ground to your shoulder level, using your elbows to drive in and down to support the weight up to shoulder position.
– Raise the weight up and then lower it back down to shoulder level
– Reverse the cleaning motion to bring the weight back to the ground
List 3: Dead Raise
Dead lifting is one of the best combination workouts involving more muscles than any other exercise. We recommend adding dead lifting to your training programs. How can you do this resurrection? Always looking ahead, your head up, your back tight and a straight arched back will put undue stress on your spine and lower back. To reduce the “risk of injury” maintain a straight back position to align the vertebrae with uneven stress positions of any angle of your spine. Again, helpful techniques for dead lifting are given below.
Place a barbell on the floor in front of you
Always bend your knees and lean forward with arms extended to hold the barbell in the correct position
-Always keep your back straight, look ahead and keep your head up -Do not arch your back to avoid injury
-Start by running the lift with the feet and straighten yourself till you are standing straight
-Again, lower the weight by bending your knees forward to your starting position
List 4: Captain’s chair leg rise
List number four is one of the most effective ab workouts that focuses directly on your abdominals and obliques. You use a rack to do this with padded arms for support; This allows your legs to hang freely. You can do captain chair leg raises in a variety of variations, but take care to avoid using momentum to show off your legs in a strict form. Here are the techniques for raising the legs of the captain’s chair.
Climb onto the apparatus and grasp the hand-holds to stabilize your upper body, allowing your legs to hang freely beneath you
– Engage your abdominal muscles, lift your legs and bring your knees towards your chest
– You can do the same motion and turn slightly to the side to put more stress on your obliques—various variations.
Straighten your legs, raise your legs as high as possible to increase the difficulty
In conclusion, these are the effective six-pack abs exercises you really need to know. You need a complete combination of full body exercises along with some specific ab workouts to get optimal results.
Source by Sando K Kollie
