🚨 How to Six Pack ABS
✅ These routines contain many different bodyweight exercises which help to strengthen your core, obliques, lower abs, hips and even your lower back. In order to get results control the motion and focus on your abs. Make your training as intensive as possible.
✅ The number of reps depends on your fitness level but do as many as possible. You can do as many sets as you want and rest only a little between the sets which helps to keep your breath level high, this way you will burn more calories.
✅ CHEST-TO-KNEES AB WORKOUT
An example of a chest-to-knees ab workout is a situp. You can do this ab workout at home or in a gym by doing the following:
- Lie down on your back
- Bend your knees while keeping your feet on the ground
- Place your hands on opposite shoulders or place them behind your head without pulling on your neck
- Curl your upper body all the way up to your knees while focusing on contracting your abs — opposed to your hip flexors
- Lower your upper body back down to the floor, returning to the starting position
- Repeat for the desired number of reps.
This is a great ab workout for beginners as it only requires you to lift your body weight.
But you can make this ab workout more intense by holding a medicine ball or dumbbell in your hands a couple inches in front of your face (or above your head) while performing the sit-ups.
🚨 HOW MANY SETS AND REPS OF ABS SHOULD YOU DO?
There are no magic numbers when it comes to reps and sets. But there are recommendations. For abs, you should do 2 ab workouts for 4 sets of 8 to 20 reps. And this should be performed each day you do an ab workout.
If you work out your abs twice a week, for example, you’ll have performed 16 total sets of abs.
- Lie flat on your back on the floor with your arms and legs bent at 90 degrees like you are sitting in a chair.
- Press your low back into the floor and brace your core to maintain this flat-back position throughout the entire exercise.
- Slowly lower your right leg and left arm to within a few inches of the floor (your arm should end up above your head, not out to the side). Only go as low as you can – your low back should not come off the floor.
- Pause, and then squeeze your abs to slowly reverse the movement to return to the starting position.
- Repeat with your left leg and right arm. Continue alternating sides.
✅ Low-to-High Dumbbell Chop
- Grab a dumbbell with both hands (one hand on each end), and lower into a quarter-squat position.
- Hold the dumbbell to the outside of your right knee, your arms fully extended and diagonal from your body. Your torso should face the weight.
- Keeping your arms fully extended and torso facing the weight, squeeze your abs, pivot to the right and release the right heel as rotate your hips to pull the dumbbell up and across your body until its above your left shoulder.
- Pause, then slowly reverse the motion to return to start. Repeat on the opposite side.
🚨 HOW LONG SHOULD YOU REST BETWEEN SETS?
After each set, you should rest between 30 and 90 seconds. That means that if you perform 2 ab workouts for 4 sets each, you can finish your ab workout in 10 to 15 minutes.