Six pack abs through crunches exercises is very much possible. Crunches are in fact the best way you can get washboard abs, strong abdominal muscles and yes, the glamorous six pack body. The abdominal crunch exercises may be painful and hard to do but keep focusing and you will get there. Your abdomen is divided into three zones: top, middle and lower.
Crunch exercises for top abdomen: Lay down on your back with your knees tilted at a 45 degree angle. Keep the feet on the floor and the hands down by your sides. Slowly lift your head and shoulders off the ground and move towards your knees. Don’t move the lower back off the floor. When you reach the point where you feel the muscles contracting, hold and squeeze, count 1, 2, 3. When you squeeze and tighten the muscle, the abdominal muscle grows quickly.
Crunch exercises for middle and lower abdomen: Do it the same way like you do crunch exercises for top abdomen, but the only difference here is you put your arms on your thighs, keeping your arms straight. As you go up, move your hands up to your thighs till the wrist comes in contact with the knees. Squeeze for 3 seconds and then move back down with ease. Make sure you do this exercise at a slow pace..The slower and controlled your movements go, your abs muscle growth turns out to be even more powerful.
As a six pack exercise, do as many as ab crunches as you can, till the area hurts. Stretch your body out by curling into a ball while you are on your side, and then stretch out. Wait for about 2 or 3 minutes and then do as many middle or lower ab crunches as much as you can.You can use the exercise ball for better abs crunches exercise
You have to do these exercises as much as you can to get a great body without going to the gym. 3 days a week is a good way to begin. After 4 weeks, increase it to 4 days a week. Increase the number of exercise cycles you do as your strength increases. You may get some muscle pain and ache but then in the world of six packs and washboard abs, no pain is certainly no gain. If you keep at it, then your body will develop resistance against pain too! For muscle growth, recovery and regeneration, you can take protein shake and creatine as well.
