how to make 6 apps body in home

 how to make 6 apps body in hom

1 Do four sets of 12 simple crunches. Start by way of lying on your returned along with your knees bent and feet flat on the floor. Place your fingertips at the back of your head, inhale, then exhale as you improve your higher back down of the ground. Raise your torso for about 2 seconds, then lightly inhale as you decrease your self back to the floor.[1]

Be positive now not to pull your head upward together with your hands. Keep your head, neck, and back aligned, and avoid arching your decrease lower back as you elevate your torso. Repeat the steps to finish a set of 12 crunches.

Raise your torso just sufficient to raise your shoulder blades off of the floor. A crunch can accurately have interaction your abs, but a complete sit-up (or raising your self all the way in your knees) can pressure the lower again.[2]

To growth problem, try preserving a weight over your torso as you do crunches. Start out light, such as with a 5 to 10 lb (2.3 to 4.5 kg) plate weight, to avoid harm.

2 Lift your knees and hips to do opposite crunches. To begin, lie for your back together with your knees bent and toes flat on the floor. Keep your arms via your facets together with your hands going through down. Exhale and engage your abs as you raise your knees over your hips.[4]

Keep your knees bent at a 90-degree perspective as you hold them directly over your hips. Inhale, then exhale as you carry your hips and decrease backpedal the ground with a clean, controlled movement.

Inhale once more as you decrease your hips again to the floor, however preserve your knees above your hips. Repeat the stairs to finish a set of 12 opposite crunches. After the remaining repetition, decrease your feet back to the ground.

3 Add bicycle crunches on your ordinary. Lie to your lower back with your knees bent and fingertips touching the lower back of your head. Inhale, then exhale as you raise your toes off of the floor. Make a pedalling motion with the aid of using your left knee in the direction of your torso and lengthening the opposite immediately.[5]

As you pedal, raise your shoulder blades off of the ground and rotate your torso to bring your right elbow towards your bent left knee.

Then, straighten your left leg as you boost your proper knee closer to your torso. Simultaneously, rotate your torso to bring your left elbow towards your right knee.

Continue to pedal and rotate your torso to complete 12 repetitions consistent with aspect.