Exercises For Six Pack Appearence!

Fit n Fine

www.vaarthe.com

Dr. M.G. PRASAD., 
Founder : Zen Sports & Fitness
Master Trainer | Self Defence & Martial Arts Trainer

These exercises are meant for people who wish to rip their mid- section and to get a six pack appearance. All these exercise should be performed 3-4 sets of 3 days a week and 2 days a week they should perform 10 minutes into 3 sets of interval training on treadmill.

Hanging Knee Rise:

  • Grip the pull-up bar with hands about shoulder width apart. Feet should be slightly above from the floor.
  • As you are hanging slowly pull your knees towards your chest and hold it for 1 second.
  • Now slowly bring back your knees to the original position.
  • Repeat the same for 15 reps.

Note:

Please wear a blouse when you are hanging.

Raise your knees and drop down your knees as slow as possible.

Keep your body as straight as possible and avoid swinging.

exhale while your are raising your knees and inhale while bringing down.

Contract your abdomen muscle before raising your knees.

Oblique Crunches on Swiss Ball:

  • Lie down with  one side of your body on the Swiss ball (hip should be on the ball).
  • Upper body should be outside the ball.
  • Keep your legs crossed with foot touching the wall.
  • Softly Place your both hands behind your head.
  • Keep your elbows 90 degrees, upper elbow towards the ceiling and lower elbow  towards the floor
  • Lift your upper body and start curling at torso till you get maximum contraction.
  • Come back to the original position and repeat the same for 15 reps on each side.

NOTE:

Maintain a proper grip while you perform this exercise.

Exhale while your are raising and inhale while bringing down.

Contract your abdomen muscle throughout the moment.

ABS ROLL OUT:

  • Hold the Ab Roller handles with your both hands and kneel down on the mat.
  •  Keep your chin in and tuck your tummy and roll forward by slowly leaning on it. Until your arms are stretched.
  •  Your torso should be parallel to the floor and Roll the wheels back until you reach the starting point.
  • Repeat the same for 15 reps.

Note:

Tilt your pelvic backwards slightly before you start rolling forward.

Maintain a proper balance and posture while performing this exercise.

Weighted Sit-Ups:

  • Lie on your back with bent knees, keeping your feet flat on the floor.
  • Hold a weight plate of 5 pounds on both your hands and extend your hands right in front of you.
  • Pull your naval in and raise your upper body as high as possible and come back to the original position as slow as possible.

Note:

This is an advance exercise program. beginners should not perform this. As this exercise puts lots of stress on the spinal column.

Exhale while you are raising your body up and inhale while you are resting back.

exercise should be performed by advance strong core  is not a good exercise for beginners. If you have a strong core those people should perform.

ABOUT AUTHOR

Dr. M.G. PRASAD., 
Founder : Zen Sports & Fitness
Master Trainer | Self Defence & Martial Arts Trainer

Works & Achievements by Dr. M.G Prasad

  • Honored with Doctor of Sports by the International Peace University accredited by Global Accreditation Council, Germany on 25th November 2017.
  • Worked as a Master Trainer to conduct Personal Fitness Trainer Course for 500 Youths and also prepared the “Personal Fitness Trainer Manual (Syllabus)” under Department of Youth Sports & Services by the Government of Karnataka.
  • Trained more than 2000 women the skills of Self Defense in corporate offices and schools in his 23 years of Karate Teaching career.
  • Working as a Resource Person for TV9, Suvarna 24X7 News Channel and other regional TV channels.
  • During the year December 16th, 2010 completed the International Certification Course of Certified Fitness Trainer from International Sports Sciences Association, USA.
  • Attended and completed the training of Fitness Theory Seminar conducted by the Gayo Fitness on May 21st to 26, 2010.
  • Awarded the Certificate of Merit for successfully completing the American’s Heart Association’s Heart saver First Aid with CPR & AED Course in Bangalore on May 26, 2010.
  • Completed 100 hours of theory and practical training to attend the ISSA ‘S personal fitness trainer final exam from 9th July – 23rd July -2011
  • Attended the Sports Nutrition Workshop on April 14, 2012 conducted by the American College of Sports Medicine, USA.
  • Awarded the Certificated of Participation for successfully Completing the Functional Strength Training Course in Mumbai, India on June 15-16-17, 2013.
  • Awarded the Certificate of Participation for successfully Completing the Plyometrics for Power & Agility in Mumbai, India on August 15-16-17, 2013.
  • Awarded the Certificate of Merit for successfully completing the First Aid Techniques in Exercise & Sports Injuries Management in Bengaluru, India on September 1, 2013.
  • Attended the Advanced Knee Rehab Workshop on March 29, 2014 conducted by the American College of Sports Medicine.
  • During the year December 17, 2013 successfully satisfied the requirements of the Curriculum and awarded the certificate for completing the course of Specialist in Strength and Conditioning from International Sports Sciences Association, USA.
  • Undergone advance practical sports training at London and Singapore.
  • Undergone training on Self Defense by Master Eyal Yanilov, Krav Maga Global on 09.03.2013.
  • Completed Bachelor of Exercise Therapist Course from International Sports Sciences Association, USA.
  • Successfully passed the Karate Coach Exam conducted by the World Karate Federation at Indonesia on November 2015.

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