Bollywood's King Khan Shahrukh's film Pathan has broken all the records and has once again got the theaters houseful. In the film, you are getting to see the muscular bodies of both Shahrukh and John Abraham. Seeing this, his fans have also started desiring such a body. There is a lot of trend among boys nowadays to make six-pack abs anyway. If you also want to show the tension of your six packs abs like a hero, then you need to work hard and for this, you will have to do some exercises. Today in this episode, we are going to tell you about some such exercises which will prove to be very helpful in getting six-pack abs. Let's know about them...

Cycling exercise
One of the easiest and most effective exercises to build abs is cycling. You don't need to cycle on a bicycle for this, the movements of cycling without a bicycle can be equally effective for you. Lie on your back on the mat and raise your head with the help of your hands. Touch the knee to the chest and then try to pedal the bicycle with the feet. First with the left foot and then with the right foot. Make one set of 12 to 16 times and repeat it one to three times.

Crunch exercise
To do the crunch exercise, first of all, spread a mat on the ground. Now take it on the back. Take a long deep breath and slowly lift the upper part of the body from the ground. During this, you have to feel a stretch in the upper abdomen. Remain in this state for a few seconds. Then come back to the starting position while exhaling. You can do this in 3 sets and do 10 reps in each set. This is a kind of warm-up, which stretches and tones the abdominal muscles. Crunch exercise is also beneficial in reducing belly fat.

Plank exercise
Apart from building abs, plank exercises can also strengthen the muscles. Apart from this, it is also a good exercise for the waist. Lie down on the mat on your stomach. Let the forehead touch the ground. Now keeping the upper part of the body on the elbow, rest the elbow on the ground. Rest the feet on the toes. Now try to lift your stomach and thighs upwards. Hold 20 to 30 seconds and return to normal, do this two to three times.

Chair exercise
This exercise is beneficial for you in many ways. It gives flexibility and strengthening to your upper and lower body. Chair exercises can strengthen everything from the core muscles and glutes to the lower and upper back, legs, and arms. Also, there will be no risk of doing it. First of all, sit straight on a chair. After this, now rest your hands on the edge of the chair and keep the hands straight. Now get up from the chair and do sit-ups. When squatting down just don't squat down completely. Stay in this position for a few seconds and then sit back on the chair. Repeat this 20 times and do 3 reps of this exercise.

Sit-ups exercise
After doing the crunch exercise, you can do sit-ups exercise. This is a very good exercise to strengthen the abdominal muscles. You can also do this with 10 reps in 3 sets. This can give an attractive look to your body. To exercise sit-ups, first of all, spread a mat in a peaceful place. Lie down on it on your back. Fold both your leaves. During this, you have to keep your knees stable in one place. Now keep both your hands under the head. Slowly raise the upper part of the body (up to the waist) from your shoulders and try to touch the knees. You have to stay in this state for a few seconds. After this, you can gradually come back to the initial stage.

Russian twist exercise
Russian twists strengthen your core, obliques, and spine. Along with strengthening your abs muscles, this exercise can tone your waistline and improve posture. For this, spread a yoga mat on the ground and sit on it. Bend your legs at the knees and raise them slightly upwards. Keep in mind that your feet should be glued together and straight. Now keep a 2 kg dumbbell or exercise ball in your hands and twist first to the left and then to the right. This position will be like a boat. While doing this, keep your back straight. Repeat this exercise 30 times. If you want, you can also take a little break in between.

Boat pose exercise
Sit down by bending the knees and keeping the soles on the ground. Take the waist slightly back and raise both legs at an angle of 45 degrees. Keep the hands parallel to the ground with the palms facing the ceiling. Try to stay in this pose for 1 minute. Rest and repeat 1-2 times.