How to build a six-pack at home

The main set of exercises for training of direct muscles certainly contains motion based on flexion of the trunk. These exercises can complicate using weights, which is held securely on your chest due to the decrease of the amplitude of motion. In this case, the lower back is not experiencing excessive load.

Video lesson demonstrates how to build a six-pack at home. Complex training consists of six simple, but very effective exercises that are available for beginners. The exercises do not require any special equipment.

• The first exercise. Sit on the edge of the sofa, leaning on his hands. Pull the legs forward, keeping tension in the abdominal muscles, and then, bending your knees tighten to a breast.
• The second exercise. Lie on the floor, hands tightly cling to the sofa. Straining the muscles, gradually lift your legs up, then slowly lower.
• A third exercise. The starting position is the same as that for the second exercise. Legs raised up, doing "Bicycle", the movement should be smooth.
• The fourth exercise. Traditional reverse crunches: legs, knees bent, tighten the abdomen, the lower back off the floor.
• The fifth exercise. Legs bent at the knees, calf lying on the couch. Direct twisting.
• The sixth exercise. Lying on your back, hands tightly cling to the sofa, reach the legs up at the same time try to detach the lower housing from the floor. During the exercise try not to make sudden jerks.

Finally, I would like to say that during training, you can do all the abdominal muscles. The number of approaches the training is not limited to, more is better. However, it is important to be attentive to your body. Don't forget to do between sets resting 10 to 20 seconds. Monitor the condition of the lower back: with proper exercise, it should not be feelings of fatigue or discomfort. Doing pumping "cubes" on the press, it is important not to overstrain the muscles, increasing the load should be gradual, training for training.