How to get abs in 2 weeks proper instruction
Introduction:
Many of you may think that abs are only for athletes and movie stars. But today I am going to show you how to get 6 pack abs in just 2 weeks.
What if I told you that if you follow all the exercises shown you can get started on the journey for
your six pack abs. For these exercises you won’t need any equipment.
- Jumping Jacks (complete)
First of all let’s know what is jumping jacks and how to do them:
It is an exercise where a standing person jumps to a position with their legs and
arms spread out, then jumps back to their previous position. It will help you to get
your heartbeat up and ready for the others.
How to do Jumping Jack
1. Start by standing tall with your legs together and arms at your sides.
2. Jump into the air while bending your knees slightly.
3. Spread your legs out to around shoulder-width apart as you jump. Extend
your arms outwards and above your head.
4. Jump back to your starting position.
5. Repeat.
Easy right? Remember to do this for 45 seconds and you will get abs in 2 weeks in no time!
- Leg Raises(complete)
Now lets know what is leg raises and how to do them:
The leg raise is a strength-training exercise that concentrates on the iliopsoas
muscles. Leg lifts are frequently used to strengthen the rectus abdominis muscle as well as the internal and external oblique muscles, which are employed
isometrically to stabilize the body throughout the motion.
How to do Leg Raises
1. Lie on your back with your legs straight and parallel. Maintain a straight line
with your legs and lift them all the way to the ceiling until your butt is lifted
off the floor.
2. Return your legs to a position just above the floor by slowly lowering them.
Hold your breath for a moment.
3. Raise your legs to their original position.
4. Repeat for 45 seconds and you can start see the shape of your abs in a week or so.
- Flutter Kicks(complete)
A kicking technique utilized in both swimming and calisthenics is called the flutter
kick.
How to do Flutter Kicks for abs
1. Put both of your hands on the area between your buttocks.
2. Lift the right leg off the floor just past hip height while keeping your lower
back on the ground.
3. Hold for two seconds while you raise your left leg until it is just a few inches
off the ground.
4. Then alter how the legs are positioned.
5. Repeat for 45 seconds and you will see effective results of your abs in just 2 weeks.
- Scissor Kicks(complete)
A kick where the legs snap together sharply like a pair of scissors.
How to do Scissor Kicks
1. Lie on your back with your arms down by your sides.
2. Lift both of your legs a few inches off the ground and separate them slightly
into a “V” shape.
3. Engage your core and press your lower back into the floor.
4. Keeping both legs straight, bring your legs together and cross your right
leg over the left.
5. Widen your legs into a “V” again, and then bring your legs together again,
this time crossing your left leg over the right.
6. Repeat for 45 seconds.
5. Elevated Crunches(complete)
The feet-elevated crunch is a variant of the fundamental crunch, a well-liked ab
exercise. By placing the feet on a bench, less of the hip flexor activation occurs
throughout the exercise, putting greater emphasis on the abdominals. Despite
having a limited range of motion, this movement causes a significant burn.
How to do Elevated Crunches
1. In the starting positions, your shins should be parallel to the floor and your
thighs should be vertical.
2. Then, keeping your lower back pressed into the floor, roll your upper spine
up off the floor by raising your chin to your chest
3. Retracting your belly button, engaging your abs, and repeating for 45
seconds.
- Full Wipers(incomplete)
The feet-elevated crunch is a variant of the fundamental crunch, a well-liked ab
exercise. By placing the feet on a bench, less of the hip flexor activation occurs
throughout the exercise, putting greater emphasis on the abdominals. Despite
having a limited range of motion, this movement causes a significant burn.
How to do Elevated Crunches
4. In the starting positions, your shins should be parallel to the floor and your
thighs should be vertical.
5. Then, keeping your lower back pressed into the floor, roll your upper spine
up off the floor by raising your chin to your chest
6. Retracting your belly button, engaging your abs, and repeating.