5 exercises for man to get a six pack abs in a month

 

In order to get a six pack abs, many people think that crunch is very important exercise, so they do it many times. However, crunch is also basic exercise. If you want to get a six pack abs fast, you should need to combine with other lower abdominal exercise. In this article, we will show you 5 exercises for man to get a six pack abs in a month.

  1. Ab Wheel

    5 exercises for man to get a six pack abs in a month5 exercises for man to get a six pack abs in a month

This exercise have effect on the abdominal, intercostal muscle. Also it acts on the chest, shoulders, back and buttocks. It is considered the great exercise to increase muscle strength for the whole body. Just make the correct posture, the ab wheel gives bodybuilder unexpected benefits.

Prepare a single barbell. Starting at the kneel posture. Next, clutching barbell with your hands wide or narrow depending on your ability. Then, tense your abs and roll the wheel forward as far as possible, but should not be too far away it will make your belly down the floor. The more you stretch, the more how difficulty grow up. Remember use abdominal muscle strength (not arms) to pull the wheels of the original position.

  1. Cable Crunches with Rope

    5 exercises for man to get a six pack abs in a month

5 exercises for man to get a six pack abs in a month

Kneeling on the floor and facing the tractor cable with pulley is higher. Your hands hold 1 rope in front of you. Next, keep hands fixed, fold-down your body. Ensure abdominal muscles tensed as much as you folded down for 1-2 seconds and then slowly goes back to its starting position.

  1. Single-Arm Cable Crunches

    5 exercises for man to get a six pack abs in a month5 exercises for man to get a six pack abs in a month

This action also focuses on abdominal muscles, especially intercostal. If you practice the correct posture, increase weights and repetitions it will be very effective to burn fat.

Start with standing on or kneeling toward tractor cable. Your left hand holds one end of the cables, pulleys is higher than head. Next, hold the handle next to your head. Your elbows facing forward. Then, folds down and breathe out. Keep in 1 second. Breathe out and slowly return to its original position. Keep abdominal muscles tensed. Continuous and switch sides.

Read More: Keys to get a six pack abs for men in 4 weeks 

  1. Hanging Leg Raises

    5 exercises for man to get a six pack abs in a month5 exercises for man to get a six pack abs in a month

Stand up straight, jump and clench the beams, your legs fully stretched. This action requires you to hang your body and keep it fixed by using more force than the abdominal muscle. Keep your legs touch together, lift up until your thighs parallel to the floor. Do not use inertia force to dangle. Continue to raise knees up toward your chest and stop at the top for 1-2 seconds. Return to initial position and repeat.

  1. Reverse crunch

    5 exercises for man to get a six pack abs in a month

    5 exercises for man to get a six pack abs in a month

Lie straight back on the floor with your legs are perpendicular to the thighs and your thighs are perpendicular to the torso. This is the starting position.

No moving parts that flex onto the lower abdomen and lifting the buttocks off the floor. Knee toward the face. When the knee touches the plane of chest perpendicular then stopped and slowly lower it down back to starting position. Repeat this 12-20 reps. Once you’re able to complete this action 20 reps, continue to wear extra weights to increase the difficulty in the legs.

Read More :  How To Get The Six Pack Abs Quick

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