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The Best Six-Pack Workout: How to go about every abs workout at home or the Gym?

If you're looking to train your abs, the good news is there's a vast array of exercises that will help you achieve that target.

The Best Six-Pack Workout: How to go about every abs workout at home or the Gym?

If you're looking to train your abs, the good news is there's a vast array of exercises that will help you achieve that target. Even if you're not doing movements that directly concentrate on them, the abs' position means they're working hard through complex exercises that reach both the upper and lower body. Your core is also key to any exercise that requires you to keep your body stable, such as static holds such as the plank or tricky balancing acts like the Romanian deadlift on one leg.

If your target is a six-pack or just a little more stability around your mid-section, compound lifts such as squats, overhead presses, and deadlifts will help you get there, and at the same time, they will create power around your entire body. That said, there's space too for more centered abs work, particularly if you have designs to achieve a six-pack model-style cover.

The four-move circuits below provide both isolation and joint movement exercises, and the three options target specific areas of your abs to ensure that you reach them from every angle. The first exercise focuses on the upper stomach, The second focuses on the lower abs, and the third exercise deals on the deeper core muscles alongside the often-overlooked side abs – or obliques.

While each circuit works as a fast stand-alone abs blast, you should also tackle them to ensure that your abs get the attention they deserve at the end of your main training session.

How to do every abs workout:

Each of these abs workouts is a mini-circuit that you can do after your main workout is over. The exercises are designed to operate as efficiently and effectively as possible on the full amount of muscle fibers, and you must perform all four movements in sequence, keeping to the comprehensive reps and rest times. Each circuit's first move is the hardest, then as the number of reps per move increases, they become progressively easier. This works harder on your abs and puts them under greater tension for longer, which ultimately stimulates muscle growth. Rest for the allotted time after the final move then repeat the circuit. Totally do three circuits.

Workout upper Abs:

1 Dumbbell crunches

Reps 10 and 10 Sec rest
Lie on the back, carrying a dumbbell or weight plate in both hands across your arm. Boost your butt, then lower it, keeping up tension in your uppers abs.

2 Tucking and Crunches

Reps 15 and Rest 10 sec
Lie down by your head with your hands, and lift your legs at an angle of 90 ° with your knees bent. Lifting your belly and pulling your knees towards your chest at the same time. Keep your fingers all through your temples and smoothly initiate every rep without jerking up your torso. Don't let your feet in between reps hit the concrete.

3 Modified V-sits

Reps 12 and Rest 10 sec
Lie with your legs raised from the floor and stretched away from you so they're parallel to the floor, and your arms are held off the floor straight by your sides. Hold your arms straight as you lift your head and bend your legs, so your chest touches your knees at the peak of the step. Then lower controlled.

4 Regular Crunches

Reps 20 and Rest 90 sec
Lie with your knees bent and feet flat on your bottom, and your arms crossed over your stomach. Using your abs to lift your chest, then to lower. Your upper abs should be near exhaustion so continue to keep each rep's top spot for at least one second to make them work as hard as possible.

Workout your Lower Abs :

1 Hanging leg raises

Reps 10 and Rest 10 sec
Fair warning, this challenging exercise sets the stage for what will be a difficult exercise requiring four separate exercises to hang. Start with your legs straight in a dead hang and reach your knees and ankles. Hold these together when you use your lower abs to lift them, then lower them down to the guided level.

2 Suspended knee raise twists

Reps 12 each side and Rest 10 sec
Start with your legs straight in a dead hang, and knee together. Twist your body, lift your knees to one side and then go back to the edge. Continue, and alternate sides.

3 Hanging up knee raises

Reps 15 and Rest 10 sec
This slightly easier variation on the lift of the hanging leg nevertheless places tremendous pressure on your lower abdomen. Start in a dead hang and vigorously raise your knees to stimulate more of the lower abs muscle fibers. Lower back to the managed start to prevent swinging.

4 Raising the Garhammer style

Reps 20 and Rest 90 sec
Start hanging from the bar, but lift them as high as you can with your knees already raised to around your mid-section. Lower back to the edge, keeping your abs under control all the way.

Obliques And the Core Exercise:

1 Drop Foot touch board

Reps 10 each side and Rest 10 sec
Get into a deteriorating plank pose, supporting yourself with your feet raised on a bench on your forearms. Your body should form a straight line from heels to head and the purpose of the exercise is to maintain that position throughout. To reach the floor, take one foot off the bench and push it to the side, then return it to the bench. Continue, and alternate sides.

2 Seated Russian twists

Reps 12 each side and Rest 10 sec
Sit down with knees bent on the floor and feet on the wall. Your torso should be in the top position of the crunch, forming a 45 ° angle to the ground. Twist your torso from side to side, and move smoothly and guided.

3 Crunches Bicycle Style

Reps 15 each side and Rest 10 sec
Lie by your temples on your back with your hands and your legs raised at 90 ° angle with your knees bent. Bring your right knee up to your chest while you raise your torso and twist so that your left elbow meets your knee. Lower than, and do the same on the other side. Hold off your shoulders and feet to force your abs to work hard to stabilize your torso.

4 Regular Planks

Time Max Rest 90 sec
Hold your hips in a tight board stance, your glutes and core braced, and relax your head and neck. Slow and deep breathing, keeping place for as long as possible.

Abs Workout Tips

Look beyond dead-lifts

It's a common claim in this CrossFit-and-strongman era that deadlifts are all the abs-work you need. Dead mistake. In fact, the most recent research to compare key exercises showed that even hardback squats and deadlifts for core activation beat press-ups and plank holds. Although the weighted movements produced the most force on the lower back, the movements of body weight were the most effective for the abdominal rectum and external obliques.

What frequency is it?

Once upon a time, the misconception was that the abs should be exercised every day as "endurance" muscles. Now hearing reports that you only need one dedicated core workout a week is more popular – but the reality lies somewhere in between. "For most people, two or three abs workouts per week could be optimal," says trainer Jonny Jacobs. "One good choice is to split it up into different days – for static, anti-rotation work and fluid steps."

Restore flexion

By now you should know that doing hundreds of sit-ups doesn't do anything good for your back, but that doesn't mean you should dab the spinal flexion altogether. Back health expert Dr. Stuart McGill co-authored a paper in 2017 explaining: "If versatility is relevant ... the trainer might want to pick full-range curl-ups and crunches ... if the target is maximum muscle growth, including the crunch and its variations will help."



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YourFitnessRink - Fitness and Health Matters: The Best Six-Pack Workout: How to go about every abs workout at home or the Gym?
The Best Six-Pack Workout: How to go about every abs workout at home or the Gym?
If you're looking to train your abs, the good news is there's a vast array of exercises that will help you achieve that target.
YourFitnessRink - Fitness and Health Matters
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