Whether you’re goals is to achieve fitness goals or you want to start now to get ready for the spring and look good in a swimsuit, acquiring a sculpted set of six-pack abs is a goal shared by many.
While there's no exact formula for revealing that six-pack chiseled abs, in my experience doing high-intensity workouts that gets your heart pumping, using all your energy, and eating a clean diet will typically get the job done.
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Abs aren't built overnight, these tips are just a few tools that can help you work toward your goal of achieving a strong, defined core.
How long does it take to get a six pack?
Getting a six-pack requires dedication and hard work, but you can easily accomplish this with the BTES App!
This is all about strengthening and slimming your entire midsection to help diminish belly fat and love handles.
Do More Cardio: Any form of exercise that increases your heart rate. if we regularly incorporating cardio into your routine can help you burn extra fat and speed your way to a set of six-pack abs.
Getting in at least 20–40 minutes of moderate to vigorous activity per day, or between 150–300 minutes per week on the BTES App.
Exercise Your Abdominal Muscles: The rectus abdominis is the long muscle that extends vertically along the length of your abdomen. It is well-known as the muscle that creates the appearance of the six-pack. Other abdominal muscles include the internal and external obliques and the transverse abdominis.
Exercising all of these muscles is key to increasing muscle mass and achieving six-pack abs.
Bridges, Planks and Abdominal crunches are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs. These are the best exercises to attack your abs for flat tummy and ripped core.
Here are 13 simple ways to achieve six-pack abs quickly and safely!
- Plank Forward and Backwards: Start with your forearm plank with your elbows stacked under your shoulders and your forearms resting on the ground. Then, rock your entire body forward, coming more onto your toes, and allowing your shoulders to go past your elbows. Rock back to your starting position. Make sure you keep your core engaged. Don’t allow your hips to raise or drop, and keep pushing your forearms against the floor so that you’re not sinking into your shoulders.
- Single Leg Drops : Lie on your back with your arms alongside your body and both legs extended. Lift your right leg all the way up. Lower your right leg back down to the floor. Repeat with your left leg.
- Slow Sit Ups: Pull in your knees towards your chest and perform a traditional crunch to lift your shoulders and feet off the floor, keeping your knees bent at a 90-degree angle. Pause for a second. Slowly lower your hips and shoulders back down to starting position. This is not a race, do these sit ups to #feeltheburn
- Bird Dog: Begin lying on your back in a reverse tabletop position.Raise your knees above your hips and your hands above your shoulders. Maintain a neutral spine by engaging your abdominal muscles. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Raise your left arm and right leg, holding this position for a few seconds. Return to the starting position, then repeat.
- Low Plank Hold: Start in a plank position with the arms and legs very straight. Feet are hip-distance apart and shoulders are over your wrists. Heels press back while the crown of the head reaches forward. Your legs are firm and the core is engaged (think about pulling your belly button toward your spine) to allow you to maintain a straight body throughout this sequence. The ideal version of the pose has the upper arms parallel to the floor. Do not go any lower than that.
- Crunches: Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.
- Flutter Kicks at 45 degrees: Place both your hands underneath your buttocks. Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height, then lift the left leg so it hovers a few inches off the floor . Hold for 2 seconds, then switch the position of the legs, making a flutter kick motion at 45 degrees.
- Straight Up Toe Touches: While lying on your back, raise your arms straight in front of you. Bring your left and right leg up and extend your hands to touch your left hand to the toe of your right foot, then come back up. Repeat motion with your left leg.
- Side Crunches Right and Left: Lie down on your fitness mat, with your back flat on the ground, legs together and knees bent. Turn your legs to one side. With your knees remaining bent, turn at your waist and bring both of your legs to one side of your body, down to the floor. Your legs should be lying on top of each other. As you bring your legs down to the floor, keep your shoulder blades and the upper part of your back flat on the floor. Crunch to your side. Place your hands behind or at the sides of your head. Flex your abdominal muscles, and lift your shoulders off the floor. Be sure to keep your shoulders straight and level just as you would for a normal crunch. Hold the position for a moment, then release your constricted abdominal muscles to slowly bring your shoulders back down to the mat.
- V Sit Hold: Start by contracting your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso. Then reach your arms straight forward or reach up toward your shins. Hold this V-shaped position for several seconds to begin.
- Low Plank Dips: Start with your forearm plank then drop your hips to the right until they touch the floor or come close to it return to start and repeat on the opposite. You can find more hip dip exercises here
- On All 4's & Lift Your Knees Off The Ground: Start by getting on all 4's knees and hands on the ground. Lift your toes and your abdomen and crunch and hold. Remember to breathe.
Remember to keep coming back and repeating these exercises. This is a killer but it is an ab workout that everyone can do, regardless of the ability level you are at right now. Abs aren't built overnight, and these tips are just a few tools that can help you work toward your goal of achieving a strong, defined core.
Maintain These Ab Exercises For A Six-Pack and 11-Line Abs!
You are going to love this "Ab Attack, How To Get A 6 pack, Best Exercises For 6 Pack & Chiseled Abs Workout". Get the 10 minute version on Youtube and the full 28 minute with warm up and cool down on the BTES app!
Leave your comments below, let me know where you felt the burn the most.