5 Best Exercises for women to gain six packs - Pakistan Job Box

Friday, June 11, 2021

5 Best Exercises for women to gain six packs

5 Best Exercises for women to gain six packs

You can’t get six packs without muscle work. You need to lose belly fat to stimulate your abdominal muscles. Here are 10 ways to do it:

5 Best Exercises for women to gain six packs


Burn fat with cardio and HIIT

If you want to make 6 packages, you have to cut them first. There is nothing better than cardio and HIIT calorie burning. Three hours of cardio and HIIT a week can help release large amounts of fat from the whole body. You can try running, climbing stairs, jumping, cycling, playing sports, swimming, using gym equipment, HIIT and / or Zumba.

Abs

The abdominal muscles work in the middle of the abdomen or the rectus muscles of the abdomen. This is a good exercise to start with if you want to strengthen your core.

Steps to perform sit-ups

1. Lie on your back on the exercise mat.

2. Kneel and place your feet up and down.

3. Place your hands on either side of your head to support the weight.

4. Bend at an angle of 30 ° and pull out.

5. Inhale and lower yourself to the starting position.

6. Repeat this for 2-3 sets of 10 reps.

3. Abdominals on a bicycle

5 Best Exercises for women to gain six packs


Cycling

Cycling bellies help develop abdominal muscles, and they also work on quad bikes and hammers.

Steps for sit-ups on a bike

1. Lie on your back on the exercise mat.

2. Place your hands on either side of your head to support the weight.

3. Rotate at a 45 ° angle, exhale and turn to the right. Pull your right knee towards your chest and try to touch your right knee with your left elbow.

4. Turn the upper body to the left. Bring your left knee closer to your chest and try to touch your left knee with your right elbow.

5. Repeat this for 2-3 sets of 10 reps.

4. Stay-Oops

5 Best Exercises for women to gain six packs


Sitting

Sitting is similar to sit-ups and affects the rectus abdominis and outer hair. This is one of the best ways to get six packs for women.

Steps for sitting

1. Lie on your back on the exercise mat.

2. Bend your knees at a 90 ° angle and place your feet on the mat.

3. Cross your arms over your chest so that your palms are slightly aligned on different shoulders.

4. Keep your stomach upset and, placing your feet up and down, lift your head and then your shoulders.

5. Pause for a few seconds and slowly move down to the starting position.

6. Repeat this for 2-3 sets of 10 reps.

Differences: Place your palms on your thighs and arms upright,

then sit up. Let your palms drop to your knees as you rise and slide down when you return to the starting position. Here are some variations of crushing.

5 Best Exercises for women to gain six packs


Lifting false legs

Lying down your legs is a bit of a challenging exercise if you are overweight in the lower body. This exercise is warmly recommended if you want to lose weight from the abdominal region and cut the abdominal muscles.

Steps for lifting lying legs

1. Lie on the exercise mat with your hands on either side and palms facing down.

2. Point your toes and lift both feet. Stop when the floor is at a 90 ° angle.

3. Slowly lower your legs and return them to the starting position.

4. Repeat this for 2-3 sets of 10 reps.

6. Foot up

This exercise represents a challenging variation of the abdomen and acts on the lower and upper abdomen.

Steps to catch your feet up

1. Lie on a mat, raise your legs to 90 ° and extend your arms above your head.

2. Squeeze and try to touch your knees or toes with your fingertips.

3. Go back down and inhale.

4. Exhale and squeeze.

5. Do 3 sets of 12 reps each.

7. Board

5 Best Exercises for women to gain six packs


Plank

The boards help strengthen the core, improve posture and reduce back pain. They reduce the bulge of your stomach and work on the rectal abdomen, inner and outer oblique parts, transverse abdomen, arms, shoulders, quadrupeds, back and hips.

Steps to perform Plank

1. Kneel on the exercise mat.

2. Place your palms in front of you. Your palms should be flat on the mat and your hands flat (cat pose).

3. Bend down and place your forearms on the mat.

4. Stretch your legs out from behind. Hold them upright and bend your toes.

5. Hold this pose for 10-20 seconds (or more) and feel your shoulders, core and ATVs burn.

6. Release and repeat this 3 more times.

Variation: You can make a side board by lying on your side and then lifting your body by supporting it with your forearm and feet.

Mountain climbers

The mountaineering climber exercise mimics the mountain climbing movement. Helps burn belly fat and strengthen the core.

Steps to mountain climbers

1. Enter the board pose. Be sure to straighten your shoulders, elbows and wrists.

2. Bend your right knee and bring it closer to your chest. Put your right foot back down.

3. While returning the right leg backwards, jump and lift the left leg off the floor.

4. Bend your left knee and bring it closer to your chest.

5. Do this at a higher speed to feel burns in the abdomen and thighs.

6. Do 3 sets of 20 reps each.

5 Best Exercises for women to gain six packs


Hanging Ab Curl

This is an amazing and fun exercise for toning the abdominal muscles. Acts on the lower ab muscles, internal abdominal muscles and transverse abdominal muscles

Steps for hanging Ab Curl

1. Grasp the pull bar and let your legs hang. Make sure your legs are straight.

2. Exhale, bend your knees and pull your legs towards your chest.

3. Inhale, slowly lower your legs and return them to the starting position.

4. Do 2 sets of 10 reps each.

10. Pull your arm over the squeak of your straight legs

Straight Legs

This exercise works on the lower, middle and upper abs, hip flexors and tendons.

Steps to extend the arm by squeezing the straight legs

1. Lie on the exercise mat with your legs outstretched and your arms outstretched above your head.

2. Lift your legs off the floor at a 45 ° angle.

3. Raise your head and shoulders, raise your arms toward your feet, and move your legs up until they are at a 90 ° angle to the ground.

4. Slowly release this pose and bring your arms and legs to the starting position.

Tip: You can use 2 kg dumbbells during this exercise. You can also do these exercises to reduce fat in the lower abdomen.

In addition to exercise, you need to eat properly to get sit-ups with 6 packs. Here are some dietary tips you should follow to get your abdominal muscles out.

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