The simple moves that will give you the six-pack of your dreams


You do not need a complicated exercise book with machines, straps and bars to get a tight, flat and lined belly.

“There’s a bitter truth about the six-pack: it’s not built overnight,” says Chris Ryan, personal trainer and celebrity fitness model. “But there is also good news,” he continues. “If you persevere in these five simple movements, I guarantee you that in a month from today you will see the shape of your stomach flatten, become flat and a visible line of your belly is formed.”

The secret component of these exercises is that they work isometrically and “silently”, pushing the abdominal muscles to marginal overextension and contraction at any possible angle. The other good thing is that you can run them wherever you are, any time of the day. Ryan’s advice: “Try two complete cycles of the following exercises during the day. “Once in the morning as soon as you wake up and once at night before you go to bed – and after you have eaten dinner, at least two hours before.

” Plank in the blank”

The classic board is good, but this variation that Ryan shows in the video is much more challenging. “By resting your arms and legs on two fixed chairs front and back (or benches), your core becomes a ‘bridge’, connecting the two sides,” says the coach.

“Tighten your abdomen, waist and hips like heavy vehicles to pass you.”

“Plank Twists”

From a bending position, start rotating the torso with the help of the arm extension up until it comes perpendicular to the floor. Perform 3 sets of 10 repetitions per side.

“Cross Crunches”

“Apparently, cross-crunch is a ‘kid’ exercise. “But playing at high speeds, while simultaneously rotating your core on each ‘pedal,’ the exercise becomes extraordinarily demanding,” says Ryan.

“Modified Russian Twist”

What is simpler than what you see in the video, you will say. And yet. Performing this movement 15 times for 4 sets you will understand what “burning” means. “Make sure you keep your torso at a 45-degree angle to your buttocks, keeping your legs steady.”

“Vertical Leg Crunches”

The last exercise is the one with the greatest benefits in terms of burning belly fat and achieving maximum sculpting. “The secret here is the gentle and focused pace of execution,” advises the coach. “A little faster or slower rhythm can cause injury to some soft tissues in the spine.” Perform 3 sets of 10 repetitions.

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