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Abs Core Legs Shoulders Workouts

Best Full Body Strengthening Exercise, Planks

If you are looking for a exercise which works for the total body at once, then definitely it will be the planks. Planks will work your core muscles, glutes and thigh muscles as well as abdominal muscles. Also, planks is a great workout to strengthen your abs, core and shoulders.

If you are a beginner for fitness, then you will feel very difficult to do planks. But with practice and once you increase your fitness you can increase your plank holding time.

Fitness Crackers us recommend you to start from 20 S and increase it by 10 S. Try to do 30 S in the first week and then gradually try to increase the holding time up to 1 minute from the second week onwards.

Here are the basic steps to perform the great full body workout, planks.

  • Lay a mat on the floor
  • Lie on it while facing the mat
  • Keep your elbows right below your shoulders as shown in the picture
  • Then push from you toes and hold the body with only toes and elbows
  • Make sure to keep your chin, neck, abs and thigh muscles tight
  • Hold for 30 -60 Seconds
  • Rest for 1 minute and do such 3 sets
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Categories
Abs Workouts

Most Effective Exercise for Strong Abs, The Bicycle Crunches

Crunches is the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six pack abs and tightening your abs muscles. Similarly as in other workouts, crunches is also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. Out of all the types of crunches, bicycle crunches can be stated as the best crunches variation according to studies. So in this article we are going to discuss more in detail about bicycle crunches.

Bicycle crunches is a great workout to tone your rectus abdominus muscles and oblique muscles at the same time. But as we have stated in previous articles, you will not get any results if your fat percentage is higher than 10% . Because any of these ab exercises will not help you to burn your fat. These workouts will work only, if you follow them with HIIT or cardio workouts only. Then only you can tone your ab muscles while burning the deposited fat on your body.

When performing bicycle crunches, if you do your repetitions faster, then you will feel it is so easy. But if you really want to focus more and get the best results within a short time, you should do it slowly and feel the movements. So here are the basic steps to perform the great exercise bicycle crunches, which have many benefits including ab strengthening.

  • Lay a mat on the ground and lie on it
  • Put your hands behind your head after crossing the fingers
  • Keep your legs straighten and lift them for about 20 -30 degrees inclination
  • Now move your right elbow towards your chest while bringing the left knee to the chest to touch the right elbow (Important: make sure to move your shoulders when moving your elbows, without moving just the elbow)
  • Now come back to the initial inclined position and do the same for left elbow and right knee
  • Repeat for 50 – 100 repetitions
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Categories
Abs Workouts

The Best Abs Workouts for Six Packs

Are you looking for the best abs workout to tone your abs and get your dreamy six pack body? Well, we are really sad to say, but you cannot have six packs by just doing only ab workouts nor for 10 minutes nor for 30 minutes. Even if you workout for 2 hours a day, still you cannot have six packs. The question is why?

The reason is our ab muscles are not visible because of the fat layer on it covering our four or six or eight ab muscles depending on our genes. If you really want six packs in the usual way, the first thing that you should do is to reduce your body fat percentage into 10% or less. Otherwise you never be able to emboss the ab muscles without losing the fat layer. 

So the first thing you need to do if you want to get six packs is, to do workouts to lose body fat. The best way to lose body fat is to do HIIT exercises or high intensity interval training, while following a proper meal plan. Since we have shared the best HIIT workouts and meal plans to lose body fat, we will share the best exercises to emboss your ab muscles while following fat losing exercises and meal plan to tone your abs. Remember doing only these will not be sufficient if your body fat is not less than 10%. So target to do more fat losing exercises. It will only take 15 minutes from your day. Follow the link below to find the best HIIT workouts and here now we will share the best ab exercises to tone your ab muscles and get your dreamy six pack body.

HIIT WORKOUTS

Abs Exercises

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Categories
Abs Back Core Workouts

Reverse Crunches for Perfect Six Pack Abs

Crunches vs Reverse Crunches

Crunches is the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six pack abs and tightening your abs muscles. Similarly as in other workouts, crunches is also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. So in this article we are going to discuss more in detail about the reverse crunches.

Reverse Crunch Benefits

Reverse crunches is a great workout to work your major and lower abdominal muscles and oblique muscles which causes you side tires. Fat covering the oblique muscles are the reason for you to not having a tiny waist. If we get in to the reverse crunches benefits, it’s specialty is it can work the full six pack muscle (the rectus abdominis) and reach the lower and deepest abdominal muscle which is the transverse abdominis. Also reverse crunches help to strengthening core and abdominal muscles. So here are the basic steps to perform reverse crunches.

How to perform reverse crunches?

  • Lay a mat on the ground and lie on your back
  • Keep your legs on the floor while bending slightly from the knees
  • Place your arms beside your hip areas
  • Now slowly lift your legs and buttocks from the mat as shown 
  • Hold for few seconds and slowly come down
  • Repeat for 20 – 30 repetitions
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