How to make six pack abs at home fast‏? The best exercises for you

Press can be divided into: upper, lower and lateral (oblique muscles). So, to make six pack abs at home, you should  follow the program:

Exercise one

Lie on your back, straighten your arms along the body, and then begin to slowly raise the legs about 90 °, and then return to the starting position. When performing this exercise more activated lower abs. Perform the following for 3-4 sets of 30 times. If you want to pump up the top press, this is what you need.

Exercise two

In fact, it repeats the first exercise, but here it is important to raise the foot at a time. First 15 times right, then left 15 times, this exercise has less stress and for those who find it difficult given first. Perform the following for 3-4 sets of 30 times.

Exercise three

Bend your knees, hands behind your head Pull (elbows pointing to the sides) and start to do twisting, ie touch  the left knee with the right elbow and conversely. This exercise is most effective for the obliques. You need to complete 4 sets of 40 times.

Exercise four

Reverse curl. Lie down on the back, lift your legs to 90 degrees, then tear off the pelvis off the floor while trying to lift as high as possible, then return to the starting position. You used the muscles of the upper and lower press. Perform 4 sets of 15 times.

Exercise five

The well-known exercise – bike. The effectiveness of this exercise has already been tested by time, so do not be lazy to do 3-4 sets the maximum.

Exercise six

The famous exercise used by Arnold Schwarzenegger – a vacuum. The essence of the exercise is outrageously simple, you have to get on all fours, keep your back straight. Inhale deeply and relax your abdominal muscles as much as possible and try to pull the stomach. Should breathe nose and in any case, don`t hold your breath. Repeat the exercise about 12 times.

Exercise seven

Exercise is known as “book” or “crease”, you should lie on the floor and lift both legs and the body that is quite difficult to do. Almost all the muscles are involved while performing this exercise. Perform 3-4 sets of 12-15 times.

Exercise eight

This exercise will help you to find the answer to the question that worries men in terms of pumping the press, most of all – how to build lower abs at home? The rise of the legs on the bar – this exercise can truly be considered the most effective and the most difficult, it is easy to help pump up the muscles of the abdomen, there are several options for its execution, look at them.

A first embodiment, it is necessary to hang on the bar and lift straight legs to 90 degrees (legs parallel to the floor), the work includes all the press, but most of the load goes to the bottom.

The second option is the rise of the bent legs (knees) to the chest.

The third option is to rise straight leg until it touches the bar, is the most complex, both from a technical point of view, as well as the physical. When you can perform 15 repetitions net, you’ll obviously proud of their press.

The above eight exercises are the most common and most effective, you can choose the most suitable for some, and do them 2-3 times a week. Can alternate exercises for weeks, for example, the first week do only the first 4 exercises three times a week, and then the following four exercises.