6 Packs (Abs)

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By Medifit Education

6 PACK ABS

The STEEL

The Hardcore

The Desire

The UNIque

The crazy

we bREATH for 6 packs.

always wanted

 

six packs 1six packs 2

 

 

 

 

 

 

 

 

 

 

 

 

 

six packs 3

 

 

 

 

 

 

 

 

 

 

six packs 4

 

 

The STEEL

The Hardcore

The UNIque

always wanted 6 packs

 

CORE BODY WORKOUTS
CENTRAL OBESITY – MEDICAL VIEW
6 PACKS SURGERY
MEDICINE USE

 

CORE BODY WORKOUTS

 

  1.  CRUNCH EXERCISE
  2. LEG RAISE
  3. SIDE CRUNCH
  4. FULL CRUNCH
  5. PLANK GUIDE
  6. SIDE PLANK CRUNCH
  7. LEFT & RIGHT LEG PLANK
  8. SUPERMAN
  9. HIP LIFT
  10. LYING HEEL TOUCHES
  11. V SIT UPS

 

  1. CRUNCH EXERCISE

Crunches are a great exercise for building strong abdominal muscles.

They can be performed anywhere with no equipment needed and can be performed by people of all abilities.

If performed correctly and regularly crunches can help to improve your balance.

MUSCLE GROUPS

Crunches are primarily a core strengthening exercise which works the pectorals major, rectus abdominals, external obliques, internal obliques and transverse abdominals.

 

2. LEG RAISE

Lie with your back flat on a bench and your legs extended in front of you off the end.

Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.

As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.

Now, as you inhale, slowly lower your legs back down to the starting position.

 

3. SIDE CRUNCH

Lay on the floor as if you were doing regular crunches. Starting at your waist, turn your legs completely to the left side. Place your hands behind your head for support.

Lift your head up slightly off the ground as if you were doing a regular crunch.

Lower your head back down so it almost touches the ground. After desired number of reps is achieved, repeat exercise on other side.

 

4. FULL CRUNCH

The most basic abdominal exercises today are Crunches. Together with proper eating habits, Crunches can really make your abdominal muscles toned and firm. Strong stomach muscles can help a lot in preventing back-related problems and in improving your posture. Moreover, you will be able to get rid of flabs and unwanted fat, making you look good and feel good about yourself.

The Full Crunch is the most advanced exercise that works on your stomach muscles. It targets the entire stomach area by combining the Basic Crunch and the Reverse Curl.

 

5 PLANK GUIDE

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.

Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

 

 

6. SIDE PLANK CRUNCH

Lie on left side with left hand on floor beneath left shoulder, right fingers behind head; let inside of right foot rest on floor in front of left foot.

Tighten abs; push into left hand to lift body so it forms a diagonal line from head to heels. Crunch forward and down, bringing right elbow to left elbow; return to starting position. Do 10 reps; switch sides and repeat.

 

7. LEFT & RIGHT LEG PLANK

Make sure your hands are directly beneath your shoulders and your knees directly beneath your hips.

The tops of your feet can either be flat on the floor or you can curl your toes if you choose.

Inhale and exhale evenly through your nose. If you can, make a slight sound like the sea when you breathe. This is called ujayyi breathing and can help you flow through your downward dog more effectively.

 

8. SUPERMAN

To begin, lie straight and face down on the floor or exercise mat.

Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds.

Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

 

9. HIP LIFT

After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn’t have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won’t move.

Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.

Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.

Pause at the top of the motion, and return to the starting position.

 

10. LYING HEEL TOUCHES

Start off laying with your back flat on the floor, keeping your knees bent, feet grounded and arms at your sides.

Slowly reach down towards your right heel with your right arm as far as possible until you feel a stretch in your right oblique.

Return to the starting position and repeat in the opposite direction.

Repeat for as many reps and sets as desired.

 

11. V SIT UPS

Lie flat on your back on a gym mat.

Arms stretched out straight behind your head.

Simultaneously flex at the hips & curl the abs to raise the legs and torso off the floor

Bring the hands to meet the feet

Ensure the arms and legs remain straight throughout the movement

Pause at the mid point and then return back to the starting position

This is one repetition

By Medifit Education

www.themedifit.in

 

 

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