SRK’s eight-packs in ‘Happy New Year’ might be the talk of the town right now, and you want something similar too. Right? But do you want it to be a seasonal occurrence? We’re sure not. Whether you want to impress that hot chick you meet at a friend’s party or you want to flaunt your six-packs while on the beach in Goa, abs make a man. Bulging tires or a beer belly will never make you look good. Hence, we give you 5 easy steps where you can get a beach-ready body and flick that t-shirt in some corner while chilling on the beach.
1. Machine Cable Crunch
Kneel under a high pulley that has a rope attachment. Grab onto the cable attachment and pull the rope down until your hands are positioned near your face. Flex your hips slightly and allow the weight to extend to your lower back. This is the starting position. Keeping your hips stationary, flex your waist as you contract your abs to allow your elbows to move toward the middle of your thighs. Exhale as you do so, and hold the contraction for a few seconds. Inhale while you return to the starting position. Do 3 Sets, 20 Reps.
Tip: Choose a weight that is easy to handle and does not strain the lower back.
2. Hip Up (Lower abs)
With your feet together and legs straight, elevate your hips off the floor using your lower ab and slowly roll them toward your chest. When your feet are over your head, pause and contract your lower abs for two seconds. Then slowly release down to the starting position. Do 10 Reps.
Tip: Focus on your lower ab contraction. Also, do not lower your leg all the way to the floor as it places stress on the lower back.
3. Mogul Jump
Get on all fours and lift your knees a few inches off the floor and place your weight on your hands and the balls of your feet. Keeping your arms straight and legs together, hop and rotate your knees and feet to the right. Now hop and rotate your knees and feet to the left. That is 1 rep. Do 3 sets, 20 Reps.
4. Bicycle Exercise
Lie down straight on the floor and then slowly raise your legs to 45 degrees. Take your hands behind your head. Start paddling like a bicycle and while paddling, try touching your left elbow to the right knee and right elbow to the left knee. That is 1 rep. Do 3 Sets, 20 Reps.
5. Kneeling Ab Wheel
Kneel on floor or a mat. Grasp handles on wheel to each side with overhand grip. Position wheel in front of your knees and lean over wheel with arms extended downward, supporting upper body. With arms straight, roll wheel out as far as possible. Lower body gently to the floor, extending arms forward. Raise body back up by flexing hips and pulling arms back to original position. Return until hips are extended. Repeat. Do 3 Sets, 10 Reps.
One should always be careful while taking care of the problematic areas. Make sure you know the right kind of exercises for the concerned body parts, and not invite any muscle injury by lifting more weights than you can handle.