Having a toned body and ripped six pack abs is the desire of almost every man in order to be the centre of attraction in a crowd. All guys love to flaunt a great body and display their six pack abs to attract girls. However, in order to get the perfect looking abs, you need to focus on two important factors. The first point is that you need to lose your body fat and the second is to strengthen your abdominal muscles. The abdominals or mid section muscles comprises the rectus abdominis, transverse abdominis, external oblique and internal oblique.
Although the above mentioned points may sound quite simple to you but putting them into real action is not as easy as it sounds. You need to be determined, have patience and be ready to dedicate some time for exercise every day. However, you can be assured that in the end, the outcome will be incredible and worth your effort. So read further to know how to get sexy six pack abs by combining both the factors – losing your body fat and strengthening your abdominal muscles.
Tips for Six Pack Abs
Steps To Lose Body Fats:
Do aerobic exercise: Aerobic exercise, also called as cardiovascular exercise, uses adequate oxygen to meet the energy demands during exercise via aerobic metabolism. Aerobic exercise has a lot of health benefits like strengthening the heart and lung muscles and is one of the best forms of exercise to burn those extra calories. Some common forms of aerobic exercises include jogging, cycling, swimming and dancing.
Eat small meals: Instead of eating three big meals a day, it’s better to take 5-6 small meal a day. Small meals increases body’s metabolism rate due to thermic effect of food, and thus burn more calories. Metabolism can be further increased by eating foods high in protein during your 6 meals.
Never skip breakfast: Breakfast is the most important meal for us as we eat it after the longest break and our body starves for food early morning. Researchers have found that those people who skip breakfast overeats during lunch time or eat less nutritious food later which, in turn, results into weight gain. Skipping breakfast regularly can decrease body’s metabolism rate and increase LDL (Low Density Lipoprotein) levels which can lead to heart diseases.
Eat less at night: Our body metabolism rate decreases when we sleep at night and thus we burn fewer calories during the period. So, eating heavy dinner will end up depositing more fat into our body. Also, we shouldn’t eat anything 2-3 hours before going to bed, as this will digest the dinner before you sleep.
Do muscle building exercises: More muscle mass means more calorie burn even during rest. Only doing aerobic exercise may lead to decrease in body’s muscle mass including abs muscle. So weight training exercises are also very important.
Drink lot of water: Since exercising leads to loss of water from the body in the form of sweat, it becomes necessary to replace the amount of water lost. Drinking lot of water dilutes certain salts and minerals which are necessary for our body. So, you will also need to replace the salts and minerals. Fruits like bananas, apple and berry can supplement the loss of minerals and salts.
Steps to strengthen your abdominal muscles
Bicycling Exercise: This is one of the best core exercises for strengthening your abdominal muscles. To start, first lie flat on the floor with your face facing forward and your hands behind your head. Next, slowly lift your right knee towards your chest and raise your left shoulder till you left elbow touches your right knee. Following this, slowly return to the start position and repeat the process again with your other leg.
Crunches: Crunches are a great way to shape your abdominals. Start the exercise by lying on the floor with your knees bent at an angle of 90 degrees in the air. Cross your arms in front of you and then slowly flex your abdominals bringing your shoulders gently towards your thigh. Note that your elbow should touch your thigh while performing the exercise. Following this, slowly return back to the starting position and repeat again.
Exercise Ball: Using an exercise ball is a great way to tone your abs particularly the rectus abdominis. This form of exercise is sometimes regarded as more effective than crunches as, unlike the latter, the legs are not involved as the abs does more work here. All you need to do is position the ball under your lower back and place your arms behind your head. Gently contract your abs so that the torso lifts off the ball. This pulls the bottom of your ribcage towards your hips.
Elbow and Toe Planking: As per study, this is one of the best exercises to build endurance in both your abs and back muscles. Additionally, this move also helps to build strength for push-ups. Start by lying flat down on an exercise mat while resting on your forearms. The palms should be placed flat on the floor. Next, slowly push off the floor by resting on your elbows and raising up on your toes. Ensure that your back forms a straight line from your head to your heels. Slowly tilt your pelvis, perform abdominal contractions and hold for a total of 20 to 30 seconds and then release.
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