Today we will talk about how to get big abs and some of the exercises that everyone and anywhere can do. For which you do not need to have any previous knowledge to do these ab exercises.
These are very simple exercises and these are very effective when it comes to burning fat and getting a killer abs.
And the most interesting thing is that you don’t need any kind of equipment to do these all abs workout.
You can do all these exercises with just one mate. All of these exercises are super effective for fat burning exercises and abs sculpting exercises.
The abdominal is a very large muscle group in the human body, so you need a variety of extreme abs workout to target each area of your abdomen. So today we will talk about different types of exercises to target each area of your abdominal.
So to get a hot Six Packs abs you need to focus very well on all areas of your abdominal. And of course you need to incorporating with fat burning exercises to burn the fat that has accumulated on your abdominal so that your abs look really more visible.
And best of all, this all ab training exercises are gonna be make your core super strong. It does not matter if you’re a advance or beginners.
One thing I would like to make clear that if you are wondering how to get a six pack abs at home then please read this article to the end to know about the best exercise for a six pack abs.
Are you ready guys??? then, let’s get started without any further delay.
How To Make Your Abs Pop
If you want to know how to make abs pop then first you need to know well about nutrition. Because nutrition plays a very important role in the case of six ab fitness.
Nutrition means keeping your diet clean. You cannot include any refined carbs, oils and sodium in your diet.
Then comes exercise, you can include some rock hard training exercises like cardio, HIIT, resistance training in your workout plan by which your heart rate will rise very quickly and you will burn some calories from your whole body. As a result your abs board will slowly start to show.
Next comes rest, rest plays a huge role in getting a six pack fitness. If you just workout day and night without any rest then you will not be able to get 6 pack fitness.
Because when you take rest after workout then your body is developed. So a person needs to rest for at least 7 to 8 hours.
8 Exercises For a Six Pack Abs
Now the exercises I am going to talk about you can do those six pack workout at home without equipment. And most importantly, if you have chizzled abs then these exercises will make your six pack abs stronger and more visible.
1. High Knee Taps
Sets: 2 Reps: 18, 16 Rest: 20
High knee tap is an super high intensity cardio morning abs workout that boosts your heart rate up and helps a lot to burn some calories.
One thing to keep in mind is that when you do high knee exercises, you will inhale through the nose and exhale through the mouth. Because inhaling and exhaling makes high knee tap exercises more effective, so it is much more important.
First you have to stand tall and nice, you have to notice that your feet and head are straight. Then you have to place both your hands just in front of you at your waist level and try to lift any one of your legs just above your waist so that you can touch the palm of your hand.
When your knee touches your palm, lower that knee and as soon as your knee lowers, in the same way you lift your opposite knee and try to touch the palm and then lower the knee. After that alternatively you can continue.
2. Russian Twist
Sets: 3 Reps: 20, 18, 15 Rest: 15 Second
The russian twist is one of the best exercise for your obliques and entire core because when you perform russian twist your entire core will active.
First you sit on the ground and then put both your feet together in front of you and make a 90 degree angle. And place your heels lightly on the ground.
Then tilt your torso slightly backwards and bend your waist slightly to create a 90 degree angle between your torso and quads. Remember to keep your torso straight and your chin up.
Inhale and then slowly twist your torso to at least one side as you exhale. And remember to keep your arms in line with your torso.
Exhale when you return to the middle, and then exhale when you twist to your opposite side. And this way you can repeat on both sides as many times as you want.
3. Leg Raises
Sets: 2 Reps: 15, 10 Rest: 15 second
Leg Raises are one among the greatest shredding ab workout and if you want to know how to do them correctly and make them 2 times more effective, then you are in the right place.
First you lie on the ground with your back and place your feet on the ground and then slowly inhale.
Then when you exhale, slowly lift your leg towards the ceiling and place your hands on the side of your hips and notice that when you lift the leg up so that the “L” shape is formed.
You should feel the pressure at your abs when your feet reach the top. Inhale and slowly bring your feet back to ground level and remember to keep your feet from touching the ground.
4. Hip Raises
Sets: 4 Reps: 18, 16, 14, 12 Rest: 15 second
Hip Raises is a great exercise that target the upper abs and it is one of the most effective ab workouts for teens.
First you lying down on your back with your hands on the ground. Now you use your lower abs and in front of you bring your feet at a 45 degree angle.
Exhale and watch this movement continue until your hips rise above the ground by rolling your pelvis. You return to the previous position so that your knees do not come in front of your chest.
When your feet are on top, squeeze your abs for a while and then take a breath and return to the previous position.
5. Flutter Kick
Sets : 3 Reps : 16, 14, 12 on each sides Rest : 15 seconds.
Flutter kick is an excellent core exercise that works the lower abs. If you want a six pack abs from your comfort zone then please add this crazy ab workout in your routine. Trust me guys this exercise is gonna be help you to reached your target.
First you lie down on the ground on your back, then place the palms of your hands on the ground near your waist and keep your legs straight. Then lift your legs about 5 to 6 inches above the ground. Next raise your shoulder and head a little above the ground.
Then lift one of your legs a little higher than your other leg and then fluttering your legs alternately up and down. And remember to keep your legs straight and not bent when you fluttering your legs alternatively up and down. Then you can continue as long as you want.
Sets: 3 & hold 30 Second per sets Rest: 10 Second
If you have a goal of getting a rock hard abs then plank can be an much beneficial exercise for you which can give you an incredible and hot abs.
First you place your body on the ground in the traditional push up position and then bend your elbows to bring your entire body weight to your forearms and then place your forearms on the ground.
When you come to the forearms plank position, make sure that your body is straight from your feet to your head. Be careful not to move your hips too high and too low. Then hold this position for as long as you can.
7. Jumping Jack
Sets: 3 Reps: 30, 28, 25 Rest: 15 second
Jumping Jack is a cardio exercise that easily raises your heart rate and helps you burn some fat from your whole body.
If you are looking for a strategy of how to get washboard abs then trust me guys this six pack shortcuts workout exercise is going to very effective because it involves your entire body.
First you put your legs together and then place your hands down to the side of the waist. Then you jump and remember that when you jump so that your hands touch just above your head and when you land on the ground your feet land a little away from your hips. Then immediately you return to your previous position and continue as many times as you want.
Sets: 3 Reps: 20, 18, 15 Rest: 30 Second
Sit up is a great model ab workout to pop up your six pack abs. This exercise is one of the best exercise for the rock abs.
First sit on the ground and bend your legs and lock in one place. Then you put your upper body on the ground and feel relaxed. Next you put your hands behind your head and hold your head.
Then lift your upper body off the ground and bring it to the front of your knees and inhale. Then when you move your upper body to your previous position and exhale.
And keep one thing in mind so that your shoulders do not touch the ground, so that it is always 5 inches above the ground.
How To Get Abs Without Exercising
If you want to know how to get abs without working out then you are in the right place. If you really want to do abs transformation without any kind of exercise then you have to pay much attention to your diet.
You need to keep your diet very clear, which means you cannot include any type of oil, salt, sugar, refined carbs, processed foods and fast foods in your diet.
Because diet is a way that you can get washboard abs without any exercise and also if you want to get an instant abs then of course you can go with surgery (Liposuctions), but I do not recommend surgery to you.
My View On Six Pack Abs Workout At Home
Six pack abs workouts are easy and simple if you do properly. Because most of the abs exercises require zero equipment and you can do anywhere.
When you do abs exercises always remember one thing you must have to do breathe in and breathe out. This is one of the most important thing of six pack abs workout.
So, I hope guys you are enjoyed these ultimate six pack fact.
Q. What are the best ab exercises for a six pack?
Ans. There are many good exercises for six pack abs but the best exercises among them are dumbbell oblique crunch, bicycle crunch, sit-up, jumping jacks, plank, flutter kicks and leg raises.
Q. Is it OK to workout abs everyday?
Ans. Ans. Yes, there is no problem if you do daily abs workout. If you have weight loss goals then you can definitely do daily abs training and if you have weight gain goals then try to do abs workout at least 2 times a week.
Abs is a small muscle group so it takes 1 to 2 days to recover. So if you are doing daily abs workout, try upper abs workout on the first day and lower abs workout on the second day, this way you can do daily abs workout.
And remember if you do daily abs workout then never do upper and lower abs workout in one day and if you do then your abs muscle will have a chance of getting injured.
Q. Can we get six pack abs in 30 days?
Ans. Yes, you can get a six pack abs in 30 days but for that you need to have low body fat percentage and be lean. If your current body fat percentage is more than 13, then the goal of getting your six pack abs in 30 days will not be possible at all.
Q. Do ab workouts give you a six pack?
Ans. Yes, abs workout can give you six pack abs but with it nutrition plays a much bigger role. No matter how hard you try, you will never get six pack abs without nutrition. So first you should focus on clean diet then ab workout can help you get six pack abs
Q. How can I get 6 pack abs fast?
Ans. If you want to get six pack abs fast then you have to adhere to a few things given below. E.g. –
- Do abs workout daily basis.
- Take enough protein
- Increase your water intake.
- Clean your diet. (Oil, sodium, sugar abs carbs cut out from your diet)
- Do High Intensity Interval Training (HIIT)
- Do Resistance training.
- Avoid processed or fast foods.
- Eat green vegetables.
- Supplements. (Optional)
Q. Do sit ups give abs?
Ans. The short answer is yes, sit ups can give you six pack abs. But just sit ups will never give you six pack abs for that you have to follow a good and clean diet. Sit ups will only help to make your abs strong and give definition.