3 Weeks’ Intense Workout Plans To Get Six Pack Effectively

Are you wishing to burn some extra fat from your body to lose weight and to get super-duper abs and six packs? Then you have to follow the most effective and the intense workout plans in your daily routine. Today we are going to provide you a 3 weeks’ intense workout plans to lose weight and to get six packs. Let’s follow the 3 weeks’ intense workout plans here:

The First Week’s Intense Workout Plans

On the first week try these 3 simple but effective techniques so that your muscles can be quickly coded. Three exercises are as follows:

WALKING

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WALKING:

Walk in a 20-minute race on your neighborhood or treadmill. Walking is a better workout because you will face natural elements such as affecting the intensity of the hills. If you cannot walk for the whole 20 minutes, then walk between the walking periods. The important thing is to stay in constant motion for the whole 20 minutes. Rest for five minutes after your run, and drink water then start doing other exercises.

SKYSCRAPERS

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SKYSCRAPERS

If you have planned to practice intense workout plans then how can you skip this exercise. To do this:

  • To do this exercise first you should come to Plank position
  • Keep in mind that your whole body should be straightforward in Plank
  • Now keep the right hand straight and hang the body on it
  • Keep both of the legs straight as shown in the picture
  • Take your left hand slowly upwards and keep it straight
  • You can do this exercise according to your ability
  • Make this process 3-5 times on both sides
  • You can also increase your ability gradually.
  • Doing this exercise will help reduce your stomach fat

If you are having difficulty in doing this exercise then you can choose another option. Instead of straightening the left hand, you can also hinge on the ground with elbow and keep the right hand on the waist. While doing this exercise your muscles will be the core and also help to reduce stomach fat.

WINDSHIELD WIPERS

WINDSHIELD WIPERS

To do this exercise:

  • At first, lie down on your back on the floor
  • Keep your both hands in the sides
  • Now turn your knees down
  • Raise your feet with your knees
  • Then move on to the right and bring it around
  • Try to take the legs aside, do not let them stand on the floor and keep your feet above the floor only
  • Then bring your feet on the left side too
  • Repeat this process 5-10 times

As you increase your capacity, you can increase it accordingly. While doing this exercise, your body will turn from one side to the other side, which will make the stomach pressurized and will help reduce your stomach fat.

ARMY CRAWLS

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ARMY CRAWLS

  • Like the first exercise, you should first come to Plank position
  • Keep the body straightforward
  • Now in this situation, take three steps forward and three steps behind
  • After increasing the capacity you can take seven steps forward and seven steps behind instead of three.

Keep growing your step according to capacity. You can do these exercises by kneeling rather than with knees directly. While doing this exercise it will help to reduce your abdomen.

Second Week’s Intense Workout Plans

On the second week, you will need some of the more effective exercises with the help of which you will be able to reduce belly fat and achieve six packs.

WALKING

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WALKING:

Start your day with a morning walk at least for 20-minute on your neighborhood area or on a treadmill.

PLANK UNDER KNEE RAISES

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PLANK UNDER KNEE RAISES

To practice this exercise:

  • Keep your Plank position higher than before as shown in the picture
  • Keep hands straight away
  • Now bring your right foot to the left and bring the left foot towards the right side
  • Make this process 7-10 times
  • You can also increase the process according to capacity

SUPERMAN OR SKYDIVER

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SUPERMAN OR SKYDIVER

To do this exercise:

  • At first, lie down on your stomach
  • Now fold the legs with your knees and keep the arm like a shoulder
  • Now try to lift your legs according to your ability
  • Lift your hands as if you are flying in the air
  • Come back to your previous condition and repeat the process again
  • At least do this exercise 6-7 times and then keep stretching it according to your capacity

By doing this exercise your muscles of the stomach stresses, which helps in reducing belly fat.

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DEAD BUG

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DEAD BUG

To do this exercise:

  • At first, lie down on the back and twist your legs with knees
  • Now lift both hands upright and keep it straight
  • Then straighten the legs with folded knees as shown in the picture
  • Take your right hand back and straighten your right leg too straight
  • But be careful not to have hands and feet on your ground
  • Follow the same procedure with the left hand and the left leg
  • Then do this process with both hands and feet
  • In the beginning, make it 6-7 times and then increase it according to its capacity

By doing this exercise, your belly will reach the core of the muscles of the hands and feet, along with the fat of your stomach.

THREAD THE NEEDLE

THREAD THE NEEDLE

To do this exercise:

  • At first stand in Plank position, but more than normal Plank
  • Now put the legs in the same position and make the body side up
  • Your left hand should be on the ground directly and right hand on the waist
  • Now slowly move the body to the left and move it to the left
  • Try to touch your left hand and waist
  • Do the same process with the left hand evenly
  • Repeat this process at least 5-6 times in the beginning
  • Then increase it according to capacity

Bending the body with the hand will cause pressure on the stomach, which will help reduce stomach fat.

The Third Week’s Intense Workout Plans

On the third week, you will be able to exercise even more effective in reducing belly fat and to achieve six packs

WALKING

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WALKING

Start your day with a morning walk at least for 20-minute on your neighborhood area or on a treadmill.

CRAB KICKS

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CRAB KICKS

To kick the crab:

  • At first place the hands and feet on the ground
  • Keep the hips above the ground (As shown in the picture above)
  • Now touch your left hand to the right foot
  • Then touch the left leg with such a right hand
  • Make this process 7-8 times
  • You can increase it according to capacity

SUPERMAN

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SUPERMAN

To do Superman exercise:

  • At first, come to Plank position
  • Now lift the right hand up and keep the left hand on the floor
  • Now lift the left leg along with the right hand and keep the right foot on the ground
  • Your pose will look like a superman
  • Repeat this procedure 7-8 times on both sides
  • You can also increase it according to capacity

By doing these exercises on a regular basis you will be able to reduce the fat of your stomach.

STAR LEG RAISE

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STAR LEG RAISE

To start with the Star Leg raise:

  • At first, come to the Side Plank position
  • In Plank’s situation, your whole body should be straight
  • Now fold the body towards the front and turn right hand straight without elbow and leave it on the floor
  • Keep feet straight
  • Now lift the left foot upwards in the air and take the left hand upwards too
  • Keep in mind that the hand should be upright on the upper side and you can lift the feet up to your capacity
  • Make this process 3-5 times on both sides
  • You can also increase your ability gradually

Star Leg Rays Exercise is helpful in reducing your stomach fat

SIDE V-UPS

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SIDE V-UPS

To exercise side-ups:

  • At first, lie down on the back and keep both of your hands on the floor by making a little distance from the body
  • Now lift your legs and bring it to the right as shown in the picture above
  • Now touch your legs with your left hand
  • And bring your left hand back and hinge on the ground and straighten the leg just do not sit on the ground
  • Do the same process from the other side

If this exercise is very difficult at the beginning, then you should do it 3-3 times. According to capacity, it can also increase it gradually. This exercise will cause pressure on your stomach fat which will help to reduce your abdomen.

MOUNTAIN CLIMBER

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MOUNTAIN CLIMBER

In the final exercise of the third week:

  • At first get into Plank position
  • Now touch the left toe of your right hand as shown in the picture above
  • Then touch the toe to the left hand to the right
  • Do this process 9-10 times
  • Keep growing it gradually according to capacity
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