How to Have Six Pack Without Any Equipment

You don’t need expensive equipment to build your six-pack.

Steps

• Start with two 2-litre pop bottles, filled with water and use them as weights. With one in each hand, lift them straight out to your sides for a count of 10.
• Lean forward at the waist and lift the pop bottles up towards your chin 10 times.
• Get on the floor and do 10 sit-ups with your arms folded across your chest.
• Roll over and do 10 push-ups.
• Go for a brisk-step walk.
• Do a plank for as long as you can. To do a plank lay face down then support yourself with your elbows and toes. Make a straight line with your body from the crown of your head to your heels. Increase the time by 15 or 30 seconds whenever it becomes easy.

Tips

• As your muscles get used to the weight, add a little more, week by week by using books, boxes of food or anything around your house.(bags of rice, pasta or beans make nice weights!)
• Slowly add more push-ups to your regimen as you become stronger.
• Slowly add more sit-ups to your regimen as you become stronger.
• Slowly add distance to your brisk-step walk as you become stronger.

Warnings

• Check with your doctor to ensure it’s okay for you do this.
• If you have a pre-existing health concern, check with your doctor first.
• If you are in more pain than twinges from your muscles as you progress, see your doctor.
• Do not clasp your hands behind your head. This can strain your neck and cause injury.

Thanks Wiki

How to Do a One Armed Push Up

This challenging exercise is not for beginners. It adds another layer of difficulty to the standard push-up. Contrary to popular opinion, the muscles used during a succesful one-arm pressup are not the exact same muscles used for two-arm pressups. In order to execute one-arm pressups one must develop these other muscles, some of them are actually in the forearm and are not significantly used when doing two-arm pressups. Training should focus upon doing one-arm pressups on an incline. Find somewhere that allows you to do a one-arm pushup from a 45 degree angle, for example a solid kitchen counter, wall etc. Because a one-arm pushup from this angle is easier, it allows you to do several reps and thus gradually develop these other muscles. As you begin to do this every other day, you will notice pain in the underside of the forearm near the elbow, these muscles are thus being worked and play a vital role in one-arm pressups. Do this excercise every other day for about a month, and you will then be able to attempt and possibly execute your first real one-arm pressup; the pain/discomfort in the forearm muscles will eventually dissapear and only arises because those muscles have never been exercised before.

Steps

• Assume the standard push-up positions: prone, feet together, hands on the floor just below the level of your shoulders and about shoulders’ width apart.
• Move your feet apart, a little more than shoulders’ width.
• Lift one hand and rest it on the small of your back.
• Using the other hand, push your body up from the floor, keeping your back straight. Stop just before you “lock out” your elbow at the top of the movement.
• Lower your body with the one arm. To maintain your balance, turn your torso slightly away from the pushing arm.
• Continue lowering yourself until your chin is about a fist’s width above the floor. Since you angled your torso, your chin should be about where the hand you now have behind your back was when you started the exercise. This is one repetition
• Repeat to near-exhaustion for an intense arm-chest workout.
• Ideally, go back to step one and repeat using your other arm.

Tips

• Don’t attempt this exercise until you can do at least 25-30 regular push-ups in strict form.
• Be very careful to stop before you tire completely. If your arm gives out you could injure yourself by hitting the floor chin first!

Warnings

• As with any strength training exercise, if you feel intense and/or sudden unexpected pain, STOP IMMEDIATELY! If the pain persists, consult a physician.

Thanks Wiki

How to Do Commando Sit Ups

Commando sit ups are a challenging exercise for adults and are a fun exercise for children. They represent a more intense and all encompassing abdominal workout for an adult who wants a little more variety than the basic sit up. Commando Sit ups can be great fun for groups of children because kids can do them with their friends as partners. Learning the coordination to get the exercise right provides lots of enjoyment for the kids rather than the drudgery of doing a regular sit up exercise.

Steps

• Commando sit ups can be done alone or with a partner. For this discussion we will focus on doing them with a partner since this method can be used by both adults and children
• Your partner gets down on all fours and serves as the base and anchor for you to do your sit ups.
• Straddle your buddy as if they were a horse. Your front feet should be within reach of your partners hands. Your legs should be either side of your partners head and both you and your partner should be facing the same direction.
• Sit down on your partners back and lean backwards until the back of your head touches the ground. The small of your back should be hanging slightly over your partners rear end.
• Touch your fingertips to your temples and start doing full sit ups. As you go back down try to lightly touch your head to the ground. Try to do a set of five first. Its going to be an intense workout for your abdominal muscles as well as a challenge to balance yourself on your partners back.
• Work up to doing sets of twenty and then switch with your partner.

Tips

• Kids get a lot of fun doing Commando sit ups because they spend a lot of time falling off each others backs trying to get the balance right.
• Kids are usually not so far off the ground that they can harm themselves if they slide off a partners back. But they do need to be supervised in this exercise.

Warnings

• Adults are the ones that get hurt doing Commando sit ups because they are higher off the ground when they fall. You can try doing this exercise on mats to protect yourself.

Thanks Wiki