Strengthen your abdominal muscle and lose body fat. The concept is simple, but putting it into action is not. It will take dedication, willpower, patience and time to get six pack but in the end, the effort is well worth it. You can have the most toned and defined abs but they won’t show through if there’s a layer of fat over them.
Steps:
To get six pack abs you need to do two things: Build muscle and loose fat. Details on ways to accomplish each of these goals follow:

Build Muscle:

1. Do Crunches:
Lie on the floor and cross your arms in front of your chest. Bend your knee up as far as they go. Another alternative is to cross your arms in front of your chest and lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor. Draw in your abdomen towards your spine while inhaling through your nose. Now raise your shoulders towards your knees, using strictly your abdominal muscles. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground and repeat.

2. Do Sit Ups:
Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades lower yourself down. Then find an incline bench or do these on an exercise ball. Once you “graduate” from that, do weighted sit ups. Hold a weight on your chest while you do these.

3. Do Leg Lifts:
Lie on the floor, legs straight out, hands at your sides. Lift your legs up until they are at 90 degree angle. Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment that will allow you to raise yourself up using arms as support and dangle your legs. This will help you to firm up your lower abdomen.

4.Do Jackknife Sit Ups:
Lie down flat on the floor. Place your hands on the ground to your side for balance, you can pick up them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bring your feet towards your hips, much like a jackknife. Lie back down and repeat

5.Do V-Ups:
Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don’t bend your knees. Reach with your hands towards the raised feet. Touch your feet if possible. Relax, return to starting position and repeat.

6.Do The Scientific Best Abs Exercise:

There are certain abs exercise that triggers most muscular activity:

1. Lie on the floor, make sure your lower back is pressed on the ground

2. Take your hands behind your ears. Then bring up your knees at a 45 degree angle.

3. Start doing a bicycle pedaling motion. Touch your elbows with the opposite knee. And vice versa

4. Breathe relaxed and evenly throughout the whole exercise.

These are the steps through which you can get six pack abs.

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All type of exercise is beneficial, but cycling is especially beneficial. This is because its transportation and a work-out rolled into one. Cycling is a pollution-free, environmentally sustainable mode of transport which makes negligible contributions to overcrowding. Cycling is often touted as a great way to get fit and there’s scientific evidence to back up this claim. Cycling is advantageous as a cardio-vascular exercise and its kind to joints, unlike running.

Mechanical road transport is a major source of noise in the environment, while cycling is nearly silent. By lowering motor traffic we can reduce the levels of real and perceived risk for those on foot and travelling by bike, as well as decreasing social barring. This can allow people to be as mobile as they would like to be, and in particular lets parents allow their children to walk and cycle to school, to play outside, or travel independently

Cycling on a regular basis is important and in a way beneficial to ones health as it Reduces the cholesterol levels in the blood., Increases the high density protein/cholesterol ratio in the blood as well, Reduces the chances of strokes and heart attacks caused by clotting, Reduces the chances of illnesses caused by high blood pressure, Is as effective as drugs in reducing high blood pressure. And Increases fitness and declines obesity, thus helping reduce the chances of diabetes. Cycling not only improves health rather also helps us in keeping healthy heart and weight management. It also increases leg strength also improves though cycling as it improves our mobility especially avoiding falls and broken legs .

Cycling is the most efficient way to promote good health. Apart from stimulating a person’s cardio-health, cycling can be a wholesome workout tool to improve the mental, physical and overall well-being of a person. As the rate of Obesity is growing among Indian kids cycling right from childhood tones up the body, decreasing the risks of obesity-related ailments later in life. Since the average height in India is shorter than people in the rest of the world, cycling can help in increasing height during the initial years of growth by stretching the muscles. Cycling leads to continuous commencement of muscles in the hands, legs and other body parts along with spreading out of blood vessels. This combination results in reduced demand for oxygen in the body. With a reduced load of pumping oxygen, the heart functions well and the stress on the organ is relieved.

Experts also believe that cycling defies age. A growing child can cycle every day to avoid obesity and bone-related problems and a grown-up can reduce the risks of heart diseases, high blood pressure, diabetes and other ailments by including cycling in the daily fitness regimen. Increased muscle movement induces tapering of muscles around the ankle, knee and hips, which combine to promote insistence of the joints. Pedaling improves nutrition of cartilage inside the joints which contributes to building improved bones. Riding a bicycle not only gives a daily dose of exercise fix, but also helps alleviate mental tension and anxiety.

As the rate of exercising decreases with increasing age it is important for the old ones even to cycle so as to stay fit and avoid strenuous exercises to stay fit otherwise.

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