How to lose belly fat? Crunches and sit-ups are not the secret six pack abs workout at home. In fact, repetitive or excessive spinal flexion (e.g., bending your chest toward your knees at the back) is just about “the worst thing you can do for your back,” says David Larson, C.S
Top 5 Six pack abs workout at home :
Many people seem to be at a loss when it comes to selecting the most effective exercises to sculpt their six pack abs, so we are going to take the guess work out of this problem and list for you the top 5 free hand exercises to help you obtain your 6-pack for summer. Check out our pick of top 5 six pack abs workout at home. No need to hit the gym, even no crunches, no sit-ups ! We have featured here ab workouts for men and women both.
5. The Hundred
Sit tall on the mat with your knees bent by your chest and your hands at your sides. Lie down with your knees bent and your palms facing down. Exhale and raise your head and shoulders off the mat.
Vigorously pump your arms 6 inches up and down, reaching with your fingertips. Inhale for 5 pumps, and then exhale for 5 pumps. Be sure to curl your chin in toward your chest.
Do 100 pumps, or 10 full breaths. Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. You should keep your abs engaged this way throughout the workout.
4. Russian Twist
Using the abdominals and lower back for support, this exercise focuses on the rotational motion through the oblique. If you want to make this exercise a bit more challenging, lift your feet up off of the ground and you will also more heavily engage the hip flexors and quads, as they are called on to help you keep your balance.
This is one of the most effective six pack abs workout at home.
3. The Prone Plank
A super-simple, do-anywhere move that apparently seems like the easiest ab-ex. But to know why we kept it in our top 5 free hand workout, you have to try it out.
Get into a full push up position with your palms on the floor beneath your shoulders. Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned with your spine.
As you build strength, hold this position longer, up to one minute. Go deeper: Try the one-arm stable switching plank.
2. HANGING KNEE RAISES
This exercise will surely shape and develop the lower Rectus abdomens.
If available, secure your arms in arm harnesses attached to the chin up bar, or if you have no arm harnesses, then grasp the chin up bar using an over-hand grip. Allow your body to hang straight down keeping your feet together. Watch out the video to know how you can do it at home.
Next, curl your knees up towards your chest while keeping your legs together. Once your curled your knees up as high as you can, pause for a couple seconds while squeezing your lower abdominals, then slowly lower your feet back towards the floor as your legs straighten out again, bringing you back to the starting position.
1. SEATED LEG TUCKS
Sit crosswise on a bench holding on to the sides for support. Slightly raise your legs and bend your knees and lean backward at about a 45 degree angle. Using a scissor like movement, curl your upper body toward your pelvis, while rounding your back, and simultaneously lift your knees up towards your head, making your body look like a V shape (hence the name V-ins.)
Feel your upper and lower abdominals crunch together as your pelvis and rib cage squeeze together. From this position, lower your knees and torso back to the starting position.
As you know, only workout is not enough. You need to have proper food and rest. Check out these foods that burn fat.