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5 exercises for man to get a six pack abs in a month
In order to get a six pack abs, many people think that crunch is very important
exercise, so they do it many times. However, crunch is also basic exercise. If
you want to get a six pack abs fast, you should need to combine with other
lower abdominal exercise. In this article, we will show you 5 exercises for man
to get a six pack abs in a month.
1. Ab Wheel
This exercise have effect on the abdominal, intercostal muscle. Also it acts on
the chest, shoulders, back and buttocks. It is considered the great exercise to
increase muscle strength for the whole body. Just make the correctposture, the
ab wheel gives bodybuilder unexpected benefits.
Prepare a single barbell. Starting at the kneel posture. Next, clutching barbell
with your hands wide or narrow depending on your ability. Then, tense your abs
and roll the wheel forward as far as possible, but should not be too far away it
will make your belly down the floor. The more you stretch, the more how
difficulty grow up. Remember use abdominal muscle strength (not arms) to pull
the wheels of the original position.
2. Cable Crunches with Rope

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Kneeling on the floor and facing the tractor cable with pulley is higher. Your
hands hold 1 rope in front of you. Next, keep hands fixed, fold-down your body.
Ensure abdominal muscles tensed as much as you folded down for 1-2 seconds
and then slowly goes back to its starting position.
3. Single-Arm Cable Crunches

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This action also focuses on abdominal muscles, especially intercostal. If you
practice the correct posture, increase weights and repetitions it will be very
effective to burn fat.
Start with standing on or kneeling toward tractor cable. Your left hand holds
one end of the cables, pulleys is higher than head. Next, hold the handle next to
your head. Your elbows facing forward. Then, folds down and breathe out.
Keep in 1 second. Breathe out and slowly return to its original position. Keep
abdominal muscles tensed. Continuous and switch sides.
4. Hanging Leg Raises
Stand up straight, jump and clench the beams, your legs fully stretched. This
action requires you to hang your bodyand keep it fixed by using more force
than the abdominal muscle. Keep your legs touch together, lift up until your
thighs parallel to the floor. Do not use inertia force to dangle. Continue to raise
knees up toward your chest and stop at the top for 1-2 seconds.Return to initial
position and repeat.
5. Reverse crunch

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Lie straight back on the floor with your legs are perpendicular to the thighs and
your thighs are perpendicular to the torso. This is the starting position.
No moving parts that flex onto the lower abdomen and lifting the buttocks off
the floor. Knee toward the face. When the knee touches the plane of chest
perpendicular then stopped and slowly lower it down back to starting position.
Repeat this 12-20 reps. Once you're able to complete this action 20 reps,
continue to wear extra weights to increase the difficulty in the legs.