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Step 1: Crunches (5 to 10 minutes).
1. Lay flat on the floor, arms in front of your chest & hands lightly touching the temples.
2. Raise your shoulders about 5 to 8 inches 'slightly' towards the knees.
3. Do not lift your entire back off the floor. You may or may not raise your leg in the air.
4. Breathing: Breathe out the way up and breath in on the way down.
5. Start with 10 crunches and gradually increase the number of crunches as per your stamina. |
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Step 2: Situps (5 to 10 minutes).
1. Lay flat on the floor and arms across the chest or behind the head.
2. Bend your knees in order to reduce stress on the spine.
3. Raise your entire upper body off the floor (much more than in a crunch) & you sit on your bottom.
4. Breathing: Breathe out the way up and breath in on the way down.
5. Start with 2 sets of 10 situps each. Rest for about 2 mins in between sit up sets & breathe normally.
6. Gradually do a total of 100 to 200 situps depending upon your energy level. |
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Step 3: Leg Lifts (5 to 10 minutes).
1. Lay on the floor, legs straight, hands at your sides.
2. Lift your legs straight up (90 degrees) without bending the knees.
3. Lower your legs and repeat the process without letting your legs touch the floor.
4. Breathing: Breathe out as you lift your legs up and breathe in as you lower your legs.
5. Repeat this procedure in sets of 10 each. |
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Step 4: Static Pushup hold (5 to 10 minutes).
1. Put your body into a push-up position with your elbows on the floor and your whole body flat.
2. Stay in this position for about 30 seconds or as long as possible (depending upon the stamina).
3. Breathing: Continue breathing in and out pulling in your stomach and expanding your chest. |
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Step 5: Pushups (10 to 15 minutes).
1. Put your body into the push-up position with your hands flat on the floor and keep your body straight.
2. Start with 10 pushups, then increase to 100-300 (depending upon the energy level) on regular basis.
3. Breathing: Breathe out when you come up off the ground and breathe in when you go towards the floor. |
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Step 6: Lying Bicycles (5 to 10 minutes).
1. Lay straight on the floor with your legs raised at the hips and hands beside your head.
2. Move your legs in a bicycle motion.
3. When your left knee is closer to your body, reach your right elbow to it.
4. When your right knee is closer to your body, reach your left elbow to it.
5. Breathing: Breathe out as you lift yourself up and breathe in as you lower yourself down. |
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Step 7: Dumbbell Side Bends (5 to 15 minutes).
1. Stand up straight with your feet shoulder width apart, hold a dumbbell in your left hand.
2. Keeping your back straight, bend to the left as far as you can, then return to the start position.
3. After finishing your desired repetitions, change weight to your other hand & repeat the process.
4. Start with 2 sets of 25 side bends with a 2 kg dumbbell and gradually increase the weight to 5 kg.
5. Breathing: Breathe out while coming up and breathe in when you bring the dumbbell down.
6. Do not practice this with more than 15 kg weight as this might result in injury. |
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Step 8: A proper, balanced diet is extremely important to get six pack abs.
1. Don't skip breakfast:
a. Breakfast is one of the most important meals of the day. Do not skip it.
b. Grab a bowl of cereals, focus more on fruits and yoghurt.
c. Have a glass of juice made of fresh fruits or vegetables.
2. Eat smaller meals:
a. Take small meals every 3 hours. It helps in burning belly fat & fuels your body up for workouts.
b. Avoid junk/ oily food. You will feel energized all day.
3. Eat protein: Protein is the building block for muscles. Take a protein shake, egg whites, milk, nuts, milk.
4. Vegetables and Fruits:
a. Vegetables like broccoli, cabbage, cauliflower, green beans, mushrooms, onions, spinach & capsicum
are low in calories, rich in fibre, vitamins & minerals.
b. Focus on fruits like apple, watermelon, orange, banana and blueberry (Nilabadari).
5. Drink at least 1 litre of water every day: Helps in detoxification and absorbtion of essential nutrients. |
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Step 9: Do's and Dont's.
Dos:
1. Post workout meal:
a. We lose glycogen energy (stored in our muscle & liver cells) after workout. Eat after working out.
b. If we do not eat to replenish this energy, the muscle tissue is broken into usable energy resulting
in muscle loss.
2. Pre workout meal:
a. Light Pre workout meal is equally important as it provides strength to exercise.
b. It should consist of protein and carbs. But eat at least an hour before starting workout.
3. Avoid supplements:
a. Avoid taking any supplements as most rarely provide enough nutrients or body gets used to them.
b. Stay natural and focus on fruits/vegetables.
4. Correct exercise/breathing:
a. The best time to do any exercise is in the morning.
b. Working out in the afternoon or evening should get you the same results provided you stick to your
workout regime (which should 3 to 5 times a week) and eat properly.
c. Correct breathing is extremely important for supplying oxygen to the body. Focus on it during workout.
5. Take Rest/ Sleep well:
a. Not sleeping for at least 6 to 8 hours results in muscle fatigue or spasms.
b. So start gradually and ramp up your situp or pushup counts based on your energy levels.
Dont's:
1. Do not ignore warm up exercises like brisk walking, jogging, skipping & stretching etc.
2. If you have medical/back problems, consult your doctor before following a workout routine. |
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Step 10: Commit yourself.
1. Patience/Commitment:
a. Commit to working out for 45 to 60 minutes 3 to 5 days a week.
b. Do exercises in 3 equal sets. Example: For 60 sit-ups, do 3 sets of 20 each.
c. If you are overweight, also lose fat by rope walking/running that makes you sweat.
d. Be patient. You won't get six pack in 10 days. Regular workouts will increase your muscle memory.
2. Read this list once a week to check whether you are following your daily routine or not.
3. Take a photograph of your upper chest once a month and be proud of your achievement.
4. Visualize yourself in your desired body shape/weight and keep working towards your goal. To
check what your ideal weight should be (based on your height)... Click here |
