Six Pack Exercises (Without bars)

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It takes time for many people and practice to see results. This is not a quick fix. There's no such things as a quick fix. All of the diet pills are bullshit and lead to diseases or cancers. You are in control of how you want to look like. Now onto the type of exercises.

Type of exercises:

Incline Dumbell press - A very common exercise at the gym that helps you work your upper body without injuring your back.
1. Lay on a flat bench and grab the dumbbells.
2. Lower them to your chest then back up.\
If you want trk on your tricep, keep your elbows closer to your body.

Plank - One of the best exercise for strengthening your ab muscle.
1. Lay down on your stomach.
2. Raise your entire body up using your arms and the tip of your toes. Hold it for a minute.

Dumbbell Lunge - This will work on your upper arms and lower body.
1. Hold two dumbbells on each hands at arms length.
2. Begin movement to where your thigh is parallel to the ground.
Make sure that your knee pass your toes.
3. Rise back to your standing position.
I prefer that you do this exercise while walking.

Alternating Ab crunches - Works your obliques which will get rid of flabby, jiggly fat along your stomach.
1. Lie flat on your back. Keeping your knees bent and place your hands on your Temple.
2. Crunch your upper body towards your knees. Do it at an angel that your elbow nearly touches your knee.
3. Hold the position for a few seconds.
Exhale as you come up and touches your knees.

Bench Crunches - Same as the other crunches cept your legs will be on a bench.
1. Place your hands on your temples.
2. Move your knees and hip to a 90 degree angle up on the bench.
3. Bring your elbows to your knee and CRUNCH YOUR BODY!
4. Hold the position and forcefully exhale to give your abs a better workout.

Ab Scissors - Another great exercise trk on your abs.
1. Lay back on your back and place your arms straight back above your head.
2. Move your legs to a 45 degree angle.
3. Begin by bring ur shoulders, head and arms off the ground while at the same time bringing your legs and hips toward your chest while slightly bending your knees.

Ab bicycles - One of the best ab workout and also help a few of your other muscles such as ur waist and hip.
1. Start by laying down, placing your hands on your temples. Keep your head and shoulders slightly off the ground.
2. Bring your right knee into your chest and twist your upper body to touch that knee with your left elbow.
3. Do the same to the left knee and right elbow.
4. Keep your lower back on the floor and picture yourself pushing your belly button back toward your spine.
Make sure to keep your knees and hip at a 90 degree.

Took an hour to type and think of everything. +Rep for the hard work? <3

Six Pack Exercises (With Bars)

[Torian]

Thanks for this <3 With all the free time my new job will give me, it gives me ample time to do these. +rep'd