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The abdomen is comprised of four parts that include the rectus abdominis, transverse abdominis, internal obliques and the external obliques. When these muscles are visible in a man or a woman, it is truly an impressive sight to behold. Some may say that it is impossible to develop the abdominal muscles without using resistance equipment, but they are wrong. If you want to learn how to get six-pack abs without using any exercise equipment, read on.
With the right techniques, you can get amazing results even if you can’t get to a gym.
One of the most effective ways of developing your abdominal muscles is by doing planks. This exercise requires no equipment and can be done in various positions to target different areas of your stomach. This exercise, while focusing on your abs, is a compound exercise. Planks work all four parts of the abdominal muscles and can help strengthen the muscles in your lower back. The exercise also helps you improve your balance.
To perform this exercise, you start off as though you were going to do a pushup. You raise your body up so that your upper body is resting on your forearms and the rest of the weight is supported by the tips of your toes. Your stomach should be held in and your back should be in a straight line. This position should be held for as long as you can. Most start off being able to hold this position for 30 seconds or so and that’s a good starting point. As you continually perform this exercise, the amount of time that you will be able to hold the position will increase. This variation of the exercise mainly targets the rectus and transverse abdominis.
Side planks are a variation of this exercise that targets the internal and external obliques. Instead of starting off like you were going to do a pushup, you begin this exercise on your side. You start off with your body resting on one side and then prop your body up using your elbow and forearm while your lower body is held up by the side of your foot. Hold your muscles in tight and try to stay in this position as long as you can. This version of the exercise is more challenging because you have to focus on balancing yourself on your side. But, with time and practice, you will be able to hold the position longer.
Spiderman planks are another tremendous way to develop your ab muscles. You start off the same way as you would when doing a standard plank, but instead of holding yourself in the position you move your knees toward your elbows. This version of the plank is very challenging, but it will benefit you in a few ways. The spiderman plank will help you increase your balance, strengthen your quadriceps, and it will work all four of your abdominal muscles with just one exercise.
Swim Your Way to a Six-Pack
Swimming is another way to develop your abdominal muscles without using exercise equipment. Swimming will help you develop your abs in two ways. Indirectly, swimming will help you develop your abdominal muscles because it burns a lot of calories. If you swim for an hour, you can burn up to 750 calories. Directly, swimming helps to strengthen your core muscles because it uses all of the muscles in your body. Swimming for 45 minutes two times a week will help you get that six-pack you crave. The best swimming strokes to help you develop your ab muscles are freestyle and the butterfly stroke.
V-Up for Six Pack Abs
V-ups are challenging abdominal exercises that require no exercise equipment. To perform this exercise you start off lying flat on your back. Move your arms so they are resting over your head and then simultaneously lift your legs and then reach for your toes with your hands. Return to starting position and then repeat. The v-up works your rectus abdominis, transverse abdominis, and your lower back.
Your internal and external obliques will get a beating with this exercise. The windshield wiper (also called the pendulum) is performed by lying flat on your back with your arms spread out to form the letter T. You then raise your legs off the floor so they will form a 90-degree angle. When you are in this position you allow your legs to fall to the left side until your feet nearly touch the ground. Return to starting position and then let your legs fall to the right side. Keep performing this exercise until you have done 15 repetitions on each side. You may find that you are not able to lower your feet all the way to the ground when you first perform this exercise. When starting out the key is to try to get as low as you can without feeling any discomfort in your lower back.
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Reverse crunches are a good way to effectively work the transverse and rectus abdominis and you do not need to use any exercise equipment. When doing reverse crunches you start off by laying flat on your back. Place your hands behind your head but do not lace your fingers together. Your hands should support your head. Bring your knees up so that your legs form a 90-degree angle and then prepare to perform one repetition. Lift your upper body off the ground and move your knees toward you. Your nose should touch your knees and then rest your head and upper body and move your legs back so that they will form a 90-degree angle. Keep performing the exercise until you have done 15 repetitions and then rest.
No Equipment Needed
Getting a six-pack does not require exercise equipment. The only thing you need to get a great set of abs is time. You can effectively develop your ab muscles by swimming, doing v-ups, windshield wipers or reverse crunches. You can also try some of the many different variations of the plank exercise. When you have achieved your fabulous six-pack you can smugly say, I got this without using any exercise equipment at all.
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