Usually there are two kinds of people desire to tighten the abdominal muscles, one would like to establish sixpack stomach just a second so it looks like a flat stomach alone but have a very strong stomach muscles. people who have a form of muscular sixpack not necessarily have a strong stomach, it may be hard to say yes but not strong.
To get Six Pack body, the first thing that is important is the motivation palingg. And the effort will produce satisfactory results, because discipline is necessary to forge a body that ideal.
Well, yangg exercise needs to be done to set up a six pack without going to the GYM is as follows:
1.Sit up (exercise for the upper abdominal muscles)
Sit down and bend your legs dikarpet, Cross your arms across his chest. Tighten your stomach, then lower the body down, hold briefly, then returned to its original position. Do not make a move until his back touched the floor. Do the movement slow and controlled. When returning to the starting position and the abdominal muscles are tightened still feel pressure on your abdominal muscles as the body position near thigh.
For pennies can try 15-50 reps depending how loe times but unable to set I do not have too much.
2.Leg raises (Exercise for lower abdominal muscles)
Lie on a flat bench and hold hands at the end of the bench behind your head. With your feet slightly bent, raise your legs to form a 45 degree angle. Hold briefly and then slowly return to starting position. Keep your feet are not touching the bench.
3.Side to side (Exercise for side abdominal muscles)
Stand up straight with both hands holding the dumbbell. Position your arms straight at your sides. Slowly move your body to the left side of the stomach muscles to feel the pressure. Hold briefly, returning to the starting position. Slowly move your body to the right side of the stomach muscles to feel the pressure. Return to the starting position. When the body moves to the side guard to keep the body upright and not bending or leaning forward.
"Be careful not too tired and avoid the burden is too heavy, because if it is too heavy can cause injury to the waist."
do regularly wrote three movements. And do not forget to watch your diet (not too much and not too little anyway), important contain carbohydrates, fats, and proteins. Expand also eat fruits and vegetables .
Source : From All Variouse