Fitness

7 Best Six-Pack Abs Workouts

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  • November 7, 2018
Best six-pack abs workouts

Nothing looks better than impressive six-pack abs.

And what makes it even better is the fact that it’s very hard to get them.

If your abs look fine it means you exercise regularly, you have a healthy diet, and you do cardio, which is cool.

When your abs are visible you are in a good shape.

And it’s not worth having broad shoulders or strong legs if you don’t have good abs.

You simply, aren’t fit enough.

So, you need to try some of the best six-pack abs workouts.

What are six-pack abs?

Six-pack abs (abdominal muscles) is a paired muscle on each side of the abdomen divided by connective tissue that gives that “six packs” look.

You can’t change the size, position, or shape of the connective tissue by exercising, so the shape of your abs can’t be changed, either.

However, you can build good abs with the right exercises and diet.

Why are six-pack abs so important?

Apart from looking strong, fit, and awesome, having a shaped abdomen is important for several other reasons, too.

Firstly, good abs provide support for your back and improve your posture and stability.

You may have noticed that people who have pain in their lower back also have big fat bellies and they aren’t fit.

If your appearance doesn’t matter to you, maybe a healthy spine does?

Secondly, a strong abdomen helps you stay healthy since having too much fat on your stomach can lead to heart diseases and diabetes (especially common among men).

How to get six-pack abs?

Ab workout is mostly misunderstood, and unfortunately, many people think that they can eat whatever they want and still have a flat belly just by doing 200 crunches a day. Like all those calories and fats can disappear so easily.

Let’s clear things up.

You can’t lose belly fat by doing crunches.

That’s probably the biggest myth out there.

You can strengthen your core muscles by doing crunches.

The fat on your belly and on any other part of your body can be reduced with full body workout that includes strength and cardio exercises, plus you need to adjust your diet, too. (1)

You can read more about getting rid of belly fat here.

It’s important to remember that no matter if you have the potential to become a fitness superstar or not, you can get great abs.

The only problem is that many people don’t know what’s necessary to get strong, shaped abs, and when they do know, they lack discipline and will to accomplish that.

My advice for you is to do exercises for your belly because they are by far the most useful when it comes to getting rid of fat and getting closer to your goal- ripped six pack abs.

Here are the best exercises to get six pack abs:

7 Best Six-pack Abs Workouts:

Reverse sit-ups

This exercise is great and at the same time demanding.

It affects the lower part of your abdomen.

Lie down on your back, slightly bend your legs and start lifting them up.

Now, start putting them down and hold for a few seconds before going back to your starting position.

You will feel the strain in your belly which means muscles grow.

Look at the video below.

Yoga boat pose

Yoga boat pose

If you saw the research at the top of this article then you know that this exercise is excellent for your external and deep abdominal muscles.

You don’t need any props, just a strong coccyx.

If you have back problems, consult your doctor before doing this exercise.

If it’s difficult to do it with your legs straight, try bending them.

The same goes for your arms.

The most important is the position of your back, it shouldn’t be curved.

If you can’t lift your legs up enough with a straight spine, it doesn’t matter.

Keep them low, your body will feel that.

When the spine curves your abs don’t work, and that’s not the goal here.

Plank ( and all its variations)

Planks

Looking for a best abs workout for men at home?

This is another important exercise that is insanely good for your abs.

All you need to do is to remain in a push-up position as long as possible.

This endurance exercise will make everyday activities much easier, and it will make you stronger even for doing sports.

You will strengthen your whole body, abs, hips, and gluteus since you include all of these muscles when you are planking.

There are several variations and gravity doing its job is what all have in common, you just need to stay in a neutral position.

The most important thing when you are doing planks is your back to remain straight, in a neutral position, which means you shouldn’t push your tush too up or down.

The most important variations are the basic plank (holding your body with your hands), the forearm plank, and the side plank (holding on your forearms or hands).

Hold the position about 30 seconds in the beginning.

As you get more comfortable, hold it for a minute.

Weightlifting

When you reduce your calorie intake (to lose belly fat), your muscle tissue is in risk to be used as fuel (catabolic condition).

Weightlifting fights this problem by boosting protein synthesis and the level of natural anabolic hormones and saving your muscle tissue.

The best exercises with weight lifts which build your abs are deadlift and squats.

Cardio

Cardio is a traditional way of losing fats, but it’s essential to do it right so that you encourage burning fats, and saving muscles.

Cycling, running, and jogging are very effective cardio exercises.

You can do it also at the gym on the treadmill, stationary cycle, and the elliptical machine.

Low-intensity cardio is also very effective.

This method of cardio training (such as jogging) needs to be done with approximately 70% of your heart rate, lasting 30-60 minutes.

Low-intensity cardio uses your fat layers as fuel and it’s most effective in the morning when you are hungry because of the low blood sugar level.

High-intensity interval training

Cardio exercises

Maybe you’ll like HIIT (high-intensity interval training) if you are fit since it includes intervals of fast running (or reaaally fast walking) followed by intervals of walking.

If you are in really good shape, try intervals of sprints followed by jogging or fast walking.

HIIT causes great consumption of oxygen after training- PEOC (Post-Exercise Oxygen Consumption).

In fact, PEOC is the amount of energy necessary to bring back the speed of your metabolism to the speed before training.

If you increase your PEOC, your metabolism will be faster for hours while your body recovers.

Stretching

Leave this exercise for the end of your training.

It will relax your muscles, except for your ab muscles which will tighten up additionally.

Stand straight and try to touch your toes without bending your knees.

Do 20 reps.

How often should you do ab exercises?

Do ab workouts for 6 pack  2-3, maximum 4 times a week.

Although many think that you need to do abs workout every day, that thinking is totally wrong.

It’s true your muscles can recover fast, but not that fast.

Ab muscles are just like your other muscles and they need rest.

READ MORE: BEST FAT BURNERS TO GET SIX-PACK!

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