Get a Six Pack At Home
We've got two terrific workouts that will help you get there, from our friends at Onnit, these exercises can be done at home—one takes no apparatus at all, and the other only a light medicine ball.
To shed body fat, you must reduce your calorie and sugar intake... and perhaps obtain some advice.
This program may be done at the beginning of a workout for other muscle groups (if you want to focus on your abs), at the conclusion of a session (as a high-intensity finisher), or on a different day completely.
All you need is some open space on the floor. It takes around six minutes (or less) to finish.
Set a timer for 6 minutes and begin the clock as soon as you begin the first exercise. Completing one set of each exercise in succession, perform the exercises as a loop. Perform the first exercise for a total of 30 seconds, followed by the others for 20 seconds each. Don't rest between workouts and only as little as possible after the last one. Repeat for a total of three rounds, or until the timer is up.
1. Plank Variations
Step 1: Place yourself in a pushup position, having your hands, shoulder-width apart and your legs stretched behind you. Tighten your core and tuck your pelvis slightly so it's perpendicular to your spine. With your head to your feet, your body should create a straight line. Hold onto this position for ten seconds.
Step 2: Elevate one knee at a time up to your elbow at 45 degrees. Take it back, keeping your core strong and your shoulders and hips straight to the floor. Proceed for another 10 seconds.
Step 3: Lastly, do mountain climbers by alternating knees straight up to your chest and back. Continue for ten seconds.
2. Full Sit up Reps: Work for 20 seconds.
Step 1: Lie on the floor on your back, placing your feet flat on the floor, knees bent 90 degrees. Lift your arms towards the back of your head.
Step 2: Sit all the way up and wrap your arms over your knees at the top.
3. Reps of 3 Bicycle Crunches: Working time is 20 seconds.
Step 1: Lie down on your back and put your hands at the sides of your head. One leg should be extended in front of you, while the other should be tucked towards your chest.
Step 2: Twist your shoulders while bending your straight leg and stretching out your tucked leg until your opposite elbow and knee connect. Alternate sides to make it look like you're riding a bicycle.
4. Work for 20 seconds on Russian Twist Reps.
Step 2: Twist your torso from side to side, both hands touching the ground next to your hip.
5. Work for 20 seconds on hollow-body hold reps.
Step 1: Lie down on your back with your arms up overhead. Tuck your pelvis onto the floor so that your lower back is flat. Your core should be braced.
Step 2: Raise your legs off the floor by extending them. Maintain your flatback position and hold your arms and legs straight.
Ab Workout using Medicine Balls/ Slam Balls
A medicine ball is a better way to add weight to your ab workout than a weight plate or dumbbell because it's easier to hold and wield. Moreover it also allows you to train the core for strength, as with the rotational slam exercise, where you turn your torso and hurl the ball into the floor. This type of exercise trains your core to create and receive force when participating in sports.
Directions: Perform this workout at the start of one of your normal sessions; it should not take more than 6 minutes to complete. Complete one set of each sequence and perform the exercises as a circuit. Complete 10repetitions of each technique. Do not relax between exercises and then take a30–60-second break after the final one. Repeat for a total of two rounds.
1. Butterfly Slam Ball Sit up
Step 1: Lie on your back on the floor and hold a medicine ball with both hands overhead. Pull your knees together bending them and bring the soles of your feet together.
Step 2: Sit up straight and place the ball in the front of your chest, touching your toes with it.
2. Slam Ball Leg Raises
Step 1: Lie down on your back holding the ball over your head. Stretch your legs out in front of you.
Step 2: Simply elevate your legs and hips off the floor, using the ball as a counter balance. At the top, flex your abs.
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3. Table-Top Slam Ball Retrieval
Step 1: Lie on your back with the ball overhead. Elevate your legs 90 degrees bending your knees 90degrees. Brace your core and press your lower back into the floor.
Step 2: Sit up and bring the ball from above to the front of the your chest. Place the ball on the shelf provided by your shins and drop your body backdown.
Step 3: Sit up again and take the ball from your legs before lowering yourself back down. Each sit up counts as one rep.
4. Rotational Smash
Step 1: Kneel on the floor with the ball in front of you. Brace your core and tuck your pelvis so it's parallel to the floor.
Step 2: Raise the ball over your head and spin it to one side. Slam the ball to the floor and grab the rebound. Bend to the opposite side and do the same thing. Each slam counts as one rep. Do 5 repetitions on each side (Do a total of 10).
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