how to get a six pack without having to GYM

Who told you to get a sixpack stomach go to the gym is the only way? Maybe some people think like that. But we are sure that not a few who have no other way to get a six pack stomach.

Your home is your gym. That phrase does not seem too much if you are faced with a condition that makes you unable to come to the gym, so the workout at home becomes the only option makes the most sense to get a sixpack stomach.

The following menu is an exercise to establish a sixpack stomach without going to the gym.

This is the conventional practice of the most popular to form a sixpack stomach without the need to go to the gym. The whole of the abdominal muscles effectively trained.

Stages of Implementation:

• lying supine
• Toe tuck under the dumbbell as a drag
• Body lift to the top
• Lower slowly as much as ¾ of movement (not to touch the back of the floor)
• Raise your body up.

Lower Back Curl | 3 sets of 8-10 reps

The stretching exercises are also effective to form a sixpack stomach at home. In addition to targeting the abdominal muscles, it is also good practice to increase the flexibility of the back and effectively reduce back pain.

Stages of Implementation:

• Lying face down
• Look straight ahead
• Both arms at your sides
• Palms facing the floor
• Lift the body using the power of abdominal and back muscles
• Hold for a few moments
• Return to the starting position

Water Bike | 3 Set @ 60 seconds

Compound exercises to burn more calories and train your abdominal muscles the top, sides and bottom.

Stages of Implementation:

• Lying on his back.
• Both hands behind his head.
• Leg raised and bent to form an angle of 90 degrees.
• Perform a bicycle pedaling motion.
• Rotate the body to the right as the right foot to go inside, and vice versa.

Bottoms Up | 3 sets of 8-10 reps.

Has the same benefits as water exercise bike, exercise bottoms up also effective to train the muscles of the upper abdomen, sides and bottom.

Stages of Implementation:

• Lying on his back.
• Both hands are at your sides.
• Lift and bend both legs toward the waist.
• Swing your legs straight up (see picture).
• Hold 10 seconds.
• Return to the starting position.

Cocoons | 3 sets of 10-12 reps

Unique exercises you can jajal as a variety of exercises to train the abdominal muscles and get a sixpack stomach in a more challenging.

Stages of Implementation:

• lying supine
• Both arms straight above your head
• Simultaneously bend your knees to your chest
• Bring both hands with flanking both feet
• Hold 5 seconds
• repeat

Side Ball Crunch | 3 sets of 10-12 reps

If you have an exercise ball at home, you can use this tool to help you form a sixpack stomach as well as train your body balance.

Stages of Implementation:

• Lying on her side on a swiss ball.
• Both hands are on the side of the head.
• The right leg was in front of the left foot.
• Lift the body with left abdominal muscle strength.
• Return to the starting position.
• Repeat 10 reps for each side.

Now you already know how to form a sixpack stomach without going to the gym. In order for the results you get are not inferior to those who go to the gym, Balance exercises on the diet low in fat and high in protein.