How to Gain 6 Packs With Ease

The human body tends to constantly adapt to different conditions we subjects our body to. Some of these conditions may be during exercises, poor feeding or doing strenuous works. these physical conditions forces the body to convert fats to muscles to march the immediate demand for that particular job, as a result we experience weight loss. But in terms of gaining six pack or abs, we can manipulate our body to convert fats to muscle through some dedicated exercises.

Getting a six-pack requires dedication and hard work, but you don’t have to hit the gym seven days a week or become a professional bodybuilder to do so. Instead, a few modifications to your diet and lifestyle can be enough to produce serious, long-lasting results. For long lasting results, the use of supplement is never advisable, though its the quickest and easiest way to gain abs.

Here are some simple ways to achieve six-pack abs quickly and safely.

Increase Your Protein Intake

Increasing  your intake of high-protein foods can help promote weight loss, fight belly fat and support muscle growth on your road to six-pack abs. According to one study, consuming high-protein meals helped increase feelings of fullness and promote appetite control in 27 overweight and obese men.

Exercise Your Abdominal Muscles

The rectus abdominal is the long muscle that extends vertically along the length of your abdomen.

Although most well-known as the muscle that creates the appearance of the six-pack, it’s also necessary for breathing, coughing and bowel movements.

Other abdominal muscles include the internal and external obliques and the transverse abdominal.

Exercising these muscles is key to increasing muscle mass and achieving six-pack abs.

However, keep in mind that abdominal exercises alone are unlikely to decrease belly fat.

For example, one study found that doing abdominal exercises five days per week for six weeks had no effect on belly fat in 24 women.

Instead, be sure to pair your abdominal exercises with a healthy diet and regular cardio to boost fat burning and maximize results.

Abdominal crunches, bridges and planks are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs.

Abs exercises to try:

Full Sit-up Crunch-

• Lie flat on ground.
• Flex knee and hip joint
• Keep the foot firmly on the ground.
• Hold both the arm over the chest.
• Bend upper body close to knee joint as much as possible.
• Repeat the exercise 10 times.

Abdominal "V" Crunch-

• Lie on your back over the mattress.
• Fold and rest the hand over the front of the chest.
• Flex upper body and lower leg together.
• Hold the knee with hand and immediately let it go.
• Straighten the upper body and lower leg while using abdominal muscles.
• Repeat the exercise 10 times.

Vertical Leg Crunch-

• Lie on your back.
• Hold the hand behind the head.
• Flex the lower leg slowly using abdominal muscles at hip keeping knee joint extended (straight) position.
• Keep the shoulder blade flat on the ground.
• Repeat the exercise 10 times

Crunch in Standing Position-

• Stand straight with legs about feet apart.
• Hold both hands behind the head.
• Bend upper body forward as much as possible.
• Do not bend lower leg.
• Repeat the exercise 10 times.

Hanging Leg Lift Crunch-

• Use any fixed bar, which can hold your weight.
• Hang on the bar with both the arms while knee is bent.
• Bring the knee towards the abdomen.
• Repeat the exercise 10 times.