Fitness Quotient

Life is nothing when we get everything . But , life is everything when we miss something in life . This quote sums it up all. The value of people can be felt the most in their absence only. The morals of men are so unique that he forgets the one that he doesn’t forget more often , which is what should be avoidable and must be made available in memory.

Exercises for the 6 pack

• Ab crunches on the floor.

• Dumbbell side bends for hips.

• Hyperextension for lower back.

Other dynamic exercises (must for core strength)

• Prone bridge

• Side bridge

• Supine bridge

Final thoughts

While this may prove to be helpful towards your goal of achieving a six pack, remember that some percentage of body fat is required for good health. Body fat acts as the fuel when you are starving. But this doesn’t mean you should starve yourself to expose your abs! My point is DO NOT reduce too much of fat. Health matters more than looks!

Getting a 6 pack of abs is simple. It is, if you spend your time on other important things than doing 100 ab-crunches a day! Simply work your abs once a week just like any other muscle and have a proper nutritious diet and soon your 6 pack will be exposed.

Things you need

• Well developed abs.
• Low percentage of body fat.
• Proper diet.

Getting the 6 packs

• Exercise your abs, hips, and lower back evenly for better muscle gain and preventing posture problems in the lower spine.
• You may have strong chiseled muscles on the inside but if your body fat is high it won’t be exposed out. For the abs to be seen you need to reduce your body fat which is in between the muscle and the skin. Remember that abs-crunches do not reduce fat and you can never reduce the fat in a particular part.
• Cardio workouts and healthy balanced diets can only reduce fat by boosting the metabolism. Include 10-20 minutes of cardio in your everyday routine.
• Eat a small balanced diet with proteins, carbs and fiber every 3 hours. Drink plenty of water with this kind of diet; or else get ready for some serious constipation!

Proper posture for all upper body exercises
• Shoulders back and down.
• Chest up and forward (remember not to overdo this by tilting your spine forward).
• Abdomen tucked in.
• Butt tight.
• Knees slightly bent.
Recommended exercises
• Entire upper back: face pulls
• Mid traps & rhomboid: seated rows
• Rear deltoid: bent over raises
• Serratus anterior: scapular pushups a.k.a pushup plus
• Lower traps: wall-slides or behind-the-neck band pulldowns
• Rotator cuff: external rotations

Preparation.

1. Chest out, shoulders down.
2. Use pushup handles rather than performing on the floor. Your wrists are safer when they are aligned with the forearms.
3. Remember to use a grip just a little wider than your shoulders.
4. Keep your back flat and tuck in your abdomen.

Execution.

1. Inhale and slowly go down under control keeping your elbows close to your body.
2. Exhale and come up but do not lock your elbows.
3. Repeat this for 3 sets of 10-12 counts.

Exercise description. The pushup is a great exercise for overall upper body strength. It is a compound exercise and primarily works out the pectoral (chest) and anterior deltoid (front of your shoulders). Secondary stress is on the triceps and upper back muscles.

Primary muscles:
• Pectorals (Chest)
Secondary muscles:
• Triceps
• Anterior deltoids (Front shoulder)
• Serratus anterior
Stabilizing muscles:
• Upper back

Remember to balance the pushup exercise with upper back exercises such as Face pulls and Seated Rows to prevent structural imbalance and posture problems.

The Pushup plus. The pushup plus is a small addition to the normal pushup exercise. It ensures proper functioning of the “Serratus anterior” muscle. This muscle is crucial for good shoulder health as it holds the shoulder blade close to the ribcage. Protruding shoulder blades indicate a definite weakness of the serratus anterior muscle.

At the top of the normal pushup, simply lock you elbows and push upwards as far as you can.

Common mistakes.

1. Using a very wide grip is bad for the shoulders.
2. Curving the spine places the lower back under risk.
3. Looking forward during this exercise strains the neck. Keep your head aligned with the body.