Many men and women want to have a beautiful flat stomach, ideally a six-pack. Often it is a long way and requires a lot of discipline. But it is worth it to go. Here you will learn what you need to pay attention to and get a free six-pack workout plan, so you can soon reach your goal.
There are many exercises for the abs. Try some variations of our six pack workout routines. Below you’ll find a selection of exercises that you’ll particularly enjoy and that are completely beginner-friendly. You will make up a complete six pack workout.
Try these six quick workout to get the washboard abs you have always wanted.
How do you get a six pack?
For beginners, perform recommended sets and repetitions, and rest for 60 seconds between exercises. Exercise 2 to 3 days per week.
For more advanced, increase the number of sets to 4 to 6, keeping the repetitions same. To add an extra challenge and intense calorie burn, perform this exercise as a circuit, performing each exercise in succession without rest until the entire circuit is completed. Take a break for 1 to 3 minutes and then begin the next set. Exercise 3 to 4 days per week.
Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal. 3 sets 20 reps
2. Mountain Climbers
Start from the plank position on your hands. Keep your abs engaged and your shoulders directly over your hands, drive your RIGHT knee in towards your chest, using your abs to pull it in. Quick reach that leg back and drive your LEFT knee in towards your chest. Go as quickly as you can while maintaining abdominal muscle strength. 3 sets 15 reps
3. Bird Dogs
Start on your hands and knees, and keep the abs tight. Reach the RIGHT arm out in front of you as you too lift the LEFT leg back behind you. Stay as steady as possible through the hips and shoulders and, with control, lower back to all fours. 3 sets 15 reps
When doing bicycle crunches, engage your core muscles, open the elbows and keep your neck relaxed. Breathe out as you crunch, keep your shoulder blades off the mat and maintain a steady rhythm throughout the entire exercise. 3 sets 15 reps
5. Dead Bug
Lie on your back with your arms extended in front of your shoulders. Bend your hips and knees to a 90-degree angle. Tighten your abs and press your lower back into the floor. Take a deep breath in. As you exhale, slowly extend your left leg toward the floor and bring your right arm overhead. 3 sets 15 reps
6. Alternate Heel Touches
Lie on your back with your knees bent and your hands next to your hips. Slightly raise your upper body off the floor and with one hand reach down your side to your heel. Return to the middle and repeat to the other side reaching to touch your hand to your heel. Keep moving from side to side. This exercise develops the External and internal obliques. 3 sets 20 reps.