The best exercise for six pack

For a exceptional six pack, it is necessary to combine two types of exercises: abdominal exercises that do bigger and stronger abdominal muscles, and interval training to help burn fat. Get enough sleep, eat a healthy diet and keep your stress levels low.

Bicycle crunches

Leave the traditional crunches in the past. In a proficiency study conducted by the Laboratory of Biomechanics of San Diego State University and sponsored by the American Council on Exercise, the researchers tested to see what common exercises are best for the rectus abdominis, which is the "six pack" . Abdominal bike were classified as the best overall exercise for this muscle group. Lie down, and while you're up place your hands behind your head. He wears a leg up and pulls the knee of that leg toward the opposite elbow pulling forward knee elbow. These two body parts touch before returning to the upright position. Repeat with the other leg and elbow.

The captain's chair for abdom

The American Council on Exercise not only found the captain's chair as the most effective obliques exercise, also ranked as the second most effective workout for the rectus abdominis. Sit in a chair with your arms at your sides and hold the side of the chair. Keeping your abs tight and your torso straight, lift your knees toward your chest. Pause for a second and then return to the starting position. Avoid twisting your torso or legs balance training to focus directly on the core.

Vertical leg crunch

The American Council on Exercise has been classified as the vertical leg crunch as the fourth most effective exercise for the rectus abdominis. In fact, compared with the traditional contraction, this was more than twice as effective in the oblique and almost 30 percent more effective for the rectus abdominis. Lie on your back with your hands behind your head and legs in the air at an angle of 90 degrees with the trunk. Contract your abs and lift your shoulders and upper back out of the ground like you would in a traditional crunch. Pause for a second and then returns to the starting position.

Interval training high intensity

You can make strong abs, but if they are hidden under a layer of fat it's not going to show. Without reducing fat from the abdominal area, no abdominal exercises will work. A research study published in Medicine & Science in Sports & Exercise noted that high intensity cardio helps reduce subcutaneous fat, which is fat that lies just under the skin and covers the abdominal muscles. In addition, the American College of Sports Medicine reports that interval training high intensity helps increase your metabolism throughout the day, which helps burn more fat long term.



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