Six Pack Abs workout routine at Home
Get a quick six
The quest for a washboard stomach doesn't begin and end with abdominal workouts, but they are of paramount importance. The aim of this workout is to comprehensively train all the muscles of the core (alternating between upper and lower abs) to produce a a pefect chiselled six-pack.
Aim to perform this workout between 2-4 times per week, either as a ‘standalone’ session or bolted on to the end of your usual routine. With no rest in between moves, it should take you just 10 minutes to complete. Combined with a good diet and some quality fat-burning supplements, it will allow you to carve out your core in no time.
The routine (repeat 3 times)
The long-arm crunch 12 reps
Reverse crunch 12 reps
Janda sit-up 12 reps
The Jacknife 12 reps
Extended plank 45 seconds
1. The long-arm crunch
How to do it Lie on your back with your knees bent and your arms straightened behind you. Then, keeping your arms straight above your head, perform a traditional crunch. The movement should be slow and controlled.
Why you should do it By extending your arms you add a longer 'lever' to the exercise, placing a greater strain on the upper region of the rectus abdominis.
2. The reverse crunch
How to do it Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they're bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.
The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it's tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.
Why you should do it Although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis and that most abdominal specific exercises train the entire muscle, the reverse crunch will emphasise the lower part of the stomach muscle.
3. Janda sit-up
How to do it Lie on your back with your knees bent and hands placed behind your head. Then try ‘digging’ your heels into the floor, contracting your hamstrings, whilst performing an ordinary crunch.
Why you should do it The theory is that by contracting your hamstrings, you disengage your hip flexors, which in turn makes the muscles of the stomach work that much harder during the exercise.
4. The Jacknife
How to do it Place a mat on the floor, lie down on your back and extend your arms above your head. Simultaneously lift your arms and legs toward the ceiling, until your fingertips touch your toes, then return to your starting position.
Why you should do it After specifically targeting (and pre-exhausting) the upper and lower regions of the rectus abdominis muscle, the jackknife exercise is a great way to comprehensively train the stomach muscles in their entirety in one exercise.
5. The extended plank
How to do it Get into a press-up position, placing your hands around 10 inches in front of your shoulders, with the toes of your shoes placed against the floor. Hold this position with your back straight and try to continue to breathe as normal.
Why you should do it Very similar to the traditional plank, this specifically trains the transverse abdominis muscle – the deepest layer of abdominal muscle which wraps around the whole midsection. By extending your hands past the shoulders you force the muscles involved in the plank to work over a larger (and more difficult) range of movement.
Get constantly evolving workout and nutrition plans personalised for your specific needs and training goals. Sign up to Men's Health's Personal Trainer tool now!Tips when cooking chicken breast in oven? How to quit smoking simple tricks? How are magic tricks done? Tricks to do when smoking weed? Tips how how to grow your lawn care business? What does the name sophie mean? How to stop hormonal acne? What is the real meaning of valentine? What does on shon tay meaning in french? What would impeachment mean for the president? When i dunk my cookies i think of you meaning? A man reaps what he sows meaning? What time does the super bowl start on sunday? 5)what are three tips that parents can use to improve communication with their children? What three tricks does rainsford attempt on the hunt? What does dependent mean? What does je ne sais quoi mean? What is a souffle? Tips on how to take better sport pictures with a dlsr? What are the first signs of internal bleeding? what are helper cd8 cells Tips how to get customer to return to your business? What does it mean to be an escort? What does grit mean? How to extend wifi range? How to stop dog from licking paws? What age are tweens? What is an antonym? how to close google chrome helper mac How to sign in qmee tips and tricks? What is the meaning behind men? What does yeild mean? how to fix google chrome helper memory What does octopus taste like? how to configure dhcp helper address How to draw a giraffe? How to trade-in a car that is not paid off? What is the meaning of yolo? How to increase milk supply when pumping? What is zaddy meaning? What does yellow heart mean snapchat? How to block scam calls? What organs are on the right side of the body? how does albion helper work What does call forwarding mean? How to tie your hair in a ponytail tricks? How to get seagrass in minecraft? How does fast food contribute to childhood obesity ? "research tips"? What does jealous mean? What does hotty toddy mean? What does sophistication mean? Lus tricks of the trade how to? helper t-cells secrete what during asthma Tips on how to catch feebas pokemon ruby? What does cholo mean in spanish? How to find the radius of a circle? How to truss a turkey? What does rico mean in spanish? What is a dossier? How far should my exhaust tips stick out? How to save tiktok videos? What does 99 percentile mean? What is the meaning of ahimsa? How to texture a wall? How to cancel subscription on iphone? What are no see ums? What is the meaning of white supremacy? What is rizz mean? what develops into helper and cytotoxic cells What tricks to teach your puppy first? What is the meaning of eavesdropper? how to open steam web helper What does desolate mean? What is the meaning of sub or dom? How to add page numbers in word? why do you want to be a helper samp what is avast firewall ndis6 helper How long do jello shots take to set? What does cardio do? What does lateral mean? How to dispose of batteries? What day does love is blind come out? What is the meaning behind the song drivers license? What is the meaning of pm me? What foods are rich in iron? What does memo mean? What are prebiotics? What does appa mean in korean? What can i eat to promote thick hair growth tips? How to help a suicidal friend? How to build a birdhouse? What are stars? How do you perform for tips as a singer sims 3? how does mizukages helper have byakugan How long to cook chicken drumsticks in oven? When does one bend the tips of garlic? How to send tips on onlyfans? What is the meaning of a resistant starch? What does the new york post pay for tips? What is the meaning of superimposed? How to pickle jalapenos? How to delete all unread emails in gmail?
Share this Post
Best weight Loss Workout routine
By following a diet such as this one, you are priming your body to burn fat instead of muscle. By cycling your carbs, your…Read More
Six Pack Workout Plan
This workout can get you the body you want in four weeks By Sculpting a decent four-pack requires tenacity, but it s carving…Read More