Killer 8 Pack Abs Workout || How To Get An 8 Pack

Everyone wants to make six pack abs but there are has very few of us who want to make 8 pack abs or knows about eightpack ab.

Now many are wondering is 8 pack abs possible and if it is possible then how to get 8packs abs? Yes it is possible if you are ready to work hard.

Making eight packs abs is a little harder than making six pack abs. If you really wants to make shredded 8 packs abs and if you are willing to work a little hard then believe me no one can keep you from getting rock hard eight pack abs.

First you have to set a time to reach your goal. Depending on your goal you have to set time whatever you want like three, six, eight months.

Always remember, you never can reach your goal without a plan, so it is very important to have a plan.

The key to getting 8 pack abs is to have consistency. One thing you need to do is always maintain your diet. It’s not that if you eat whatever you want, it won’t work at all.

Apart from you have to fixed your workout routine between weight lifting and high intensity interval training (HIIT)

If you maintain consistency in your diet and workout then it will be possible for you to achieve your goal within the allotted time.

If you do not follow your diet and workout then you will not be able to reach your goal within the allotted time.

Alright guys !!! So, are you excited to know about how to get an 8 pack ? if yes, then stay tune with us and read this article to the end.

Now, here we going to discuss about the 8 pack abs workout for men.

Best 8 Pack Abs exercises :

  1. Standing Barbell Rotation.
  2. Barbell Kayak Sit Up.
  3. Barbell Rollout.
  4. Body Saw.
  5. Split Jack-knife.
  6. Straight Arm Knee To Elbow Plank.
  7. Barbell Lying Straight Leg Pendulum.

1. Standing Barbell Rotation

The standing barbell rotation is not only target the central part of your abdomen, but the rapid rotation is perfect for toning your oblique muscles. And it is one of the excellent exercise for getting 8pack abs.

How To Perform :

  1. First place the end of barbell in the corner of the room and then place a plat on the other side of the barbell.
  2. Then stand on the part where the barbell plate is located.
  3. Then bend and pick up the last part of the barbell from the ground and place it in front of your body with your extended arms.
  4. After that keeping your arms straight, lower the barbell to the right side and immediately return to your starting position.
  5. Then from starting position, lower the barbell to the left side and immediately return to your starting position.
  6. Always remember as you rotate the barbell try to contract your abs. And also remember to exhale as you lower the barbell and inhale as you return to your starting position.
  7. Repeat this for your prescribed numbers.

2. Barbell Kayak Sit Up

Barbell kayak abs exercise is a great core-enhancing exercise for eight pack ab that really stimulates your abs.

How To Perform :

  1. With your knees bent and your feet planted on the ground, lie on your back. I like to put my feet under the support dumbbells.
  2. Hold a light barbell over your chest, as if you were trying to perform a bench press.
  3. Then contract your abs for the tour and sit with your torso lifted off the ground with the barbell away from your body.
  4. At the top of your abs, with the core contracted, stroke left and right with a barbell as if you were in a kayak.
  5. Under control, keep the barbell extended forward and return your upper body to the ground.
  6. And continue.

3. Barbell Rollout

Barbell rollout may be a challenging exercise which will strengthen your entire core.

How To Perform :

  1. Add plates on both sides of the barbell.
  2. Kneel down and grab the barbell with a shoulder-width overhand grip.
  3. It is essential to protect your lower back by placing your shoulders directly above the bar and tightening your abs to maintain a natural arch. I repeat, bend your core, support it, and keep it on through movement.
  4. Roll the barbell slowly forward, tighten the core tightly, fire the gluteal muscles, and stretch as much as your strength allows, without sagging or crushing your hips. Make sure your neck is also in line with your spine.
  5. Reverse the movement by contracting your abs and pulling the barbell back beginning.
  6. And continue.

4. Body Saw

Body saws are a great core-strengthening exercise to train your 8 pack abs.

How To Perform :

  1. Place the towel or slider on the floor and place your toes on the slider to position the board.
  2. Plant your forearms on the floor with your elbows just below your shoulders.
  3. The abdominal muscles are contracted throughout the movement so that the lower back does not sag. If you sag while exercising, you are far beyond your range of motion.
  4. While maintaining a straight line from head to foot, compress the gluteal muscles, hamstrings, and quadriceps and slide them back with your forearms and elbows.
  5. Back to the beginning position. That is one reputation.
  6. And continue.

5. Split Jack-knife

Split jack knife exercise is primarily target your upper abdominal and it is very effective for 8 pack abs workout.

How To Perform :

  1. Spread your legs, lie on your back, and extend your hands above your head.
  2. As you exhale, tighten the core, lift your arms to the sky, slowly curl and twist your upper body, extending from your right hand to your left foot. Holds 2 counts.
  3. Inhale and slowly return the spine to the mat along one vertebra and back to the starting position.
  4. Continue and twist to the other side.

6. Straight Arm Knee To Elbow Plank

The straight arm knee to elbow plank while holding the barbell is an great core-strengthening exercise for your abs. By grasping the barbell, it requires even more core stability.

How To Perform :

  1. Grasp the barbell just below your shoulders with both hands and keep your legs apart by the width of your hips for push-ups.
  2. Bring one knee to the elbow on the same side of the body while keeping the core contracted continuously.
  3. Breathe out and contract your abs strongly.
  4. Under control, reverse the movement and return it to the push-up position, completing the same movement on the other side.
  5. Continue on the alternating side and repeat for the reputations.

7. Barbell Lying Straight Leg Pendulum

Barbell lying straight leg pendulum is a challenging exercise that primarily aimed at the oblique muscles and it is most powerful 8 pack workout.

How To Perform :

  1. Lying on the ground with a barbell on your chest, lying up, as if you were trying to perform a bench press.
  2. With the core contracted, raise your legs in the air to make your body L-shaped.
  3. Then, under control, keep the barbell up in the air and slowly lower your extended leg to one side of your body.
  4. Reverse the movement, put your foot back in the centre, and repeat on the opposite side.
  5. Repeat for the reputations.

FAQs on 8 pack abs

Q1. How can I get 8 pack abs?

Ans.

Q2. How to get 8 pack abs without gym?

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Q3. Is it possible to have an 8 pack?

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