Six pack workout at home without equipment

Six pack abs is a physical feature that is resultant of hard work with perfect exercise routine.In this article we listed the 10 most effective abdominal exercises that work the obliques, pectineus, intercostals and entire rectus abdominis. Planning out a proper six pack diet plan that contains the right amount of proteins and complex carbohydrates is also important to enhance the effectiveness of the workout.

Tips to get perfect six pack abs

Although regular exercise and a planned diet is the best way to achieve ripped six pack abs, but following a few simple six pack tips relating to diet and exercise can help in developing the six pack abs fast.

Eat Proteins

Diet plays an important role in bodybuilding the six pack diet plan must include healthy proteins in order to build muscles fast. Make it a point to eat lots of proteins for breakfast so that you stay satiated throughout the day. Some of the best sources of high-quality proteins are eggs, bacons, Greek yogurt and beans.

Keep Yourself Hydrated

Optimum water intake helps in speeding up the boost metabolism so that you burn fat at a faster pace. This is really essential if you are looking to build six pack abs because it will help in burning the layer of fat that forms over the abdominal muscles.

Eat Several Meals

If you are looking to develop a toned and lean figure, then you must eat several small meals throughout the day because, starving yourself promotes the body to retain calories and store them in the form of fat. Several small meals speed up the metabolism and enhance energy expenditure during workouts.

Give Importance to other exercises besides crunches

Although, crunches are an important part of six pack exercises, but it must be combined with other exercises in order to work the entire body and promote total fat loss from the entire body. Combine crunches with pull ups and cardio.

Top exercises for perfect Six Pack

1. The Pike

Lie face up with your legs straight, arms at your sides, palms facing down. Raise your legs and torso 45 degrees off the floor. (You should look like a "V".) Reach your hands alongside your legs as high as you can without rounding your back.

2. Weighted Crunch

Lie faceup with your knees bent and feet flat on the floor. Extend your arms toward your knees, holding a lightweight plate with both hands. Keeping your arms extended, slowly lift your head and shoulders off the floor moving into a full crunch.

3. Overhead Crunch

Lie faceup with your knees bent, feet flat on the floor and arms extended overhead with your hands clasped together. (Your upper arms should be alongside your ears.) Keeping your arms straight and alongside your head, curl your torso forward, raising your shoulders off the floor. Pause, then return to the start.

4. Cable Side Band

Attach a D-handle to a low-pulley cable and stand so your left side faces the weight stack. Grasp the handle with your left hand, keeping your arm by your side, and place your right hand on your hip. With your head facing forward, slowly bend to the left. Return to standing, repeat for reps, then switch sides.

5. Ball Planks

Get into a push-up position on an exercise ball: hands shoulder-width apart on the floor and your legs extended behind you, feet up on a ball. Maintain a straight line from head to toe, and push back slightly such that your arms are out in front of you. Hold this position for up to 60 seconds.

6. Windshield Wipers

Lie faceup and tuck your hands under your pelvis, palms down. Keeping your legs straight and feet together, raise your legs so your heels point toward the ceiling. With your head and shoulders flat on the mat, lift your glutes off the floor and lift your feet toward the ceiling. At the top of the movement, twist your hips to the left (your feet should point to the left). Lower your legs back to the start (feet suspended off the floor), then lift up and twist to the right. Alternate sides for reps.