What is Six-Pack Abs?

The rectus abdominis muscle is commonly known as the "Six-Pack Abs" or "Abdominals" or "Abs". It is a pair of long and flat muscles located on either side of the abdomen vertically. There is a midline band of connective tissue called the linea alba separating the two parallel muscles. When this rectus abdominis muscle is exercised, the fat layers disappear from the abdomen, thus rectus abdominis muscles appear as a "six-pack abs."

The following are the best abs exercises without any gym equipments to build a six-pack

  1. Abdominal "V" Crunch Exercise for Six-Pack Abs

    The first step to do this abdominal "V" crunches for Six-Pack Abs is to lie flat on the back on an exercise mat with legs full stretched straight on the ground. Put your both hands behind the head bending the elbow to support your head for abdominal "V" crunches for Six-Pack Abs. Now, slowly raise your head with the support of hands behind the head and lift up your both thighs off the ground folding at the knee joints, simultaneously. Stay in this position for a few seconds as tolerated. Then, slowly come back to the initial position. Repeat the process of exercise for 10 times.

  2. Reverse Crunch Exercise for Six-Pack Abs:

    The initial position for this Reverse Crunch Exercise for Six-Pack Abs is to lie flat on your back with hands on the back of the head, flexing at the elbows. Now, slowly raise your legs off the ground in such a way that angle between your thighs and lower legs should be 90 degrees. Try to bring your knees towards the chest as much as possible and stay in this position for 5 to 10 seconds, then slowly go back to the right angled position of the both the legs. Repeat this for 10 times.

  3. Vertical Leg Crunch Exercise for Six-Pack Abs:

    The first step to do this Vertical Leg Crunch Exercise for Six-Pack Abs is to lie flat on your back with hands on the back of the head, flexing at the elbows. Now, slowly raise your legs off the ground in such a way that angle between your entire legs and the torso or upper body should be 90 degrees while bending at the hips. Try to bring your head towards the knees as much as possible without over straining or stretching and stay in this position for 5 to 10 seconds, then slowly go back to the right angled position of both the legs to the torso or upper body. Repeat this for 10 times.

  4. Straight Arm Crunch Exercise for Six-Pack Abs:

    The beginning step to do this Straight Arm Crunch Exercise for Six-Pack Abs is to lie flat on your back with hands on the respective sides of the body. Now, slowly raise your head off the ground as much as possible bending at the hips and lift up both the hands on the sides full stretched with palms facing the ground at the shoulder level, simultaneously and stay in this position for 5 to 10 seconds, then slowly go back to the initial lying position on the back. Repeat this for 10 times.

  5. Full Sit-up Crunch Exercise for Six-Pack Abs:

    To begin this Full Sit-up Crunch Exercise for Six-Pack Abs is to lie flat on the back and then flexing at the knees and the hip joints with the legs little apart. Now, keep your both hands on the chest crossed one over the other folding at the elbows. Next, raise your head as much as possible with the knees flexed and hands on the chest as mentioned previously. In this position, your torso or upper body is raised flexing at both the hip joints. Stay in this position for 5 to 10 seconds or as tolerated and then come back to the beginning position. Repeat this exercise for 10 times.

  6. Crunches in Sitting Position Exercise for Six-Pack Abs:

    The initial position for this exercise is to sit on a chair straight without resting the back to the chair. Keep both the hands behind your head with one palm over the other and folding at the elbow joints. Now, bend your torso or upper body bringing your head down as much as possible without overstretching and within comfort bending at the hips. Stay in this position for 5 to 10 seconds as per your comfort and come back to the initial sitting position. During this exercise, your soles of the feet should touch the ground at all time. Repeat the Crunches in Sitting Position Exercise for Six-Pack Abs for 10 times.

  7. Crunch in Standing Position Exercise for Six-Pack Abs:

    The first step to do the Crunches in Standing Position Exercise for Six-Pack Abs is to stand straight on the ground with legs little apart. Keep both the hands behind your head with one palm over the other and folding at the elbow joints. Now, bend your torso or upper body bringing your head down as much as possible without overstretching bending at the hips in the standing position. Stay in this position for 5 to 10 seconds as per your comfort and come back to the initial standing position. Repeat this exercise for 10 times.

  8. Hanging Leg Lift Crunch Exercise for Six-Pack Abs:

    The initial step to do this Hanging Leg Lift Crunch Exercise for Six-Pack Abs is to hold a fixed bar with both the hands which can bear your weight. Now, hanging onto the bar try to touch your thighs to the abdomen by folding at the knees and hips. Stay in this position for 8 to 10 seconds and bring your legs back to the initial hanging position with legs off the ground. Repeat this 10 times.

  9. Ball Lift Crunch Exercise for Six-Pack Abs:

    The initial step to do this Ball Lift Crunch Exercise for Six-Pack Abs is to lie flat on your back with respective hands resting on the sides full stretched straight palms facing down. Now, bend your legs at the knee joints holding an exercise ball between the knees with soles of the feet on the ground. Next, try to lift up the ball between the knee joints as much as possible towards the chest while both the hands resting at respective sides. Stay in this position for 5 to 10 seconds and bring back to initial position. Repeat this exercise for 10 times.

  10. Abdominal Crunches On The Ball Exercise for Six-Pack Abs:

    The initial position for this exercise is to sit on an exercise ball with the hands on your chest one over the other crossed folding at the elbow joints and legs touching the ground. Now, bend your torso or upper body by bringing down your head as much as possible without overstretching bending at the hips. Stay in this position for 5 to 10 seconds as per your comfort and come back to the initial sitting position. During this exercise, your soles of the feet should touch the ground at all time. Repeat the Abdominal Crunches On The Ball Exercise for Six-Pack Abs for 10 times.

  Note: Information provided is not a substitute for physician, hospital or any form of medical care. Examination and Investigation is necessary for correct diagnosis.

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