Six Packs in 30 days

EXERCISES FOR SIX PACKS

1. Hanging Leg Raises :

Hang from a pull-up bar with your arms fully extended. Engage your core muscles and lift your legs until they are parallel to the floor, keeping them straight. Slowly lower your legs back down without swinging. Aim for 2-3 sets of 10-15 repetitions.

2. Cable Crunches :

Kneel in front of a cable machine with a rope attachment overhead. Grasp the rope with both hands, bringing them to your temples. Keep your hips stationary and contract your abdominal muscles to curl your torso towards your thighs, exhaling as you crunch. Hold for a moment at the bottom, then slowly return to the starting position. Aim for 2-3 sets of 10-15 repetitions.

3. Plank with Leg Lift :

Start in a plank position with your elbows directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core muscles and lift one leg off the ground, keeping it straight. Hold for a few seconds, then lower the leg back down and switch sides. Aim for 2-3 sets of 10-15 repetitions on each side.

4. Reverse Crunches:

Lie on your back with your arms by your sides and your knees bent at a 90-degree angle. Engage your core muscles and lift your hips off the floor, bringing your knees towards your chest. Hold for a moment at the top, then slowly lower your hips back down to the starting position. Aim for 2-3 sets of 10-15 repetitions.

5. Russian Twists with Weight:

Sit on the floor with your knees bent and feet lifted off the ground, balancing on your sit bones. Hold a weight or medicine ball in front of your chest. Lean back slightly to engage your core muscles. Rotate your torso to the right, bringing the weight towards the floor beside your hip. Return to the center and then twist to the left side. Continue alternating sides in a controlled manner. Aim for 2-3 sets of 10-15 repetitions on each side.