Building six pack abs is not an easy task. However, with a well-crafted ab workout plan along with unrelenting discipline and commitment, one could expect to develop a perfect abdomen within no time.
The plan described here works on the whole body with an intense focus on the abdomen region. Train for around five to six days in a week and take sufficient amount of rest to allow enough recovery time for the muscles.
Moreover, never skip cardio as it is quintessential for improving the overall endurance of the body. Depending on the intensity and the duration of the training session, one could see benefits in two to three months.
Keep in mind that building a great abdomen takes time and one should approach this with a pragmatic view. Please ensure that while training with free weights, avoid reaching muscle fatigue due to larger weights rather than rep-count.
In addition to a good workout plan, always supplement it with a clean and a healthy diet. Try cutting down on the fats and include foods that are rich in protein content.
Let us not wait any longer and look into the workout plan that you need to follow to get six pack abs.
#1 Cut down the fat with leg stretches
The initial stage of the workout routine involves cutting down the extra fat in the abdomen area. Along with cutting down the fat, individuals in this stage of the workout should ensure that they develop enough flexibility and core strength to work on other challenging exercises in the workout program.
Step 1: Lay flat on the floor with arms on the sides. Move the head and the legs towards the ceiling to form an arc.
Step 2: Slowly, move a leg upwards such that it is perpendicular to the ground. Hold for a moment and return to the starting position and try the other knee to complete the leg stretches.
Important Tip: Start the routine with lower reps and slowly increase the intensity of the training session as one moves further into the workout program. Along with the leg stretches, one could add planks with high reaches and high knees for improved control and enhanced customizability.
Next up: Stability Ball Rollouts
#2 Target the core muscles with stability ball rollouts
The second stage of the workout program includes targeting the core muscle group of the abdomen area and also improving the overall stability of the body. These exercises not only target the core muscles but also aid in toning the muscles in the back and the shoulder region.
Step 1: Position yourself on a stability ball with a plank position with arms on the ball. Extend the arms to roll the ball away, hold for a moment, and slowly bring it back to the original position to complete a single rep of stability ball rollout.
Step 2: Start working out with lower reps and soon increase the rep count for better targeting of the abdomen muscles.
Important Tip: Leg drop-offs and spider planks could also be added to this program to target the core muscles. One could even use weighted belts for added resistance. However, beginners should avoid this and stick to the basic workout plan.
Stability balls: Buy Here
Next up: Bottoms Up
#3 Strengthen the lower abdomen with bottoms up
The bottoms-up works with precision on the lower abdomen area and is a wonderful exercise for both beginners and experienced professionals. In addition, this exercise acts on the muscles in the lower back region.
Step 1: Lay flat on the ground on the back with arms on the ground. Ensure that both the legs and the knees are straight in the starting position.
Step 2: Move the knees towards your chest.
Step 3: Then, extend the legs towards the roof such that they are perpendicular to the floor. Also, elevate your lower back and the pelvic region above the ground.
Pause for a moment and return to the starting position. Perform this exercise for the required number of repetitions.
Important Tip: Like other exercises on the list, start the program with lower reps and gradually increase the reps for variable intensity. One could also add spider crawls to this routine for added variety and better customizability.
Next up: Crunches
#4 Never forget the crunches
Crunches are one of the best ab workouts, and one should never leave these out of a training program. Crunches target the entire abdomen area and are ideal for even beginners and amateur trainers.
Moreover, crunches offer quite a lot of variations and could easily be customized for an improved experience to professionals and experienced trainers. Adding a weighted vest or coupling the exercise routine with a decline bench or free weights would ensure increased resistance.
The decline crunch is performed by laying on the decline bench and securing the legs on the top portion of the bench.
Step 1: Put the hands on the sides of the head and slowly lift the head, shoulders and the upper back towards the ceiling.
Step 2: Hold for a moment in this position and slowly move back to the initial position.
Repeat the exercise for the recommended number of times.
Next up: Intense Exercises for Abs
#5 Use machines for added resistance
Working with only the body and with a couple of free weights is great for toning the abdomen and building those six-pack abs. However, at times one may need the added resistance for a more intense workout. Exercises using the ab machines could be performed even while improving the core muscles during the second stage of the workout. However, always ensure variety in the routine and allow enough time for your muscles to rest and recover.
While using machines and other equipment, always work with weights that you are comfortable with. Please do not work with larger weights as it could lead to an injury.
Step 1: For the cable crunches, kneel before a pull-down machine with a handlebar attachment.
Step 2: Select the appropriate weight and lower the bar until it is placed next to the face. Ensure a slight bend in the back to achieve a smooth movement.
Step 3: With stationary hips, move the arms and the torso to lower the handlebar. Move in this direction until the elbows reach the thighs.
Hold this position and return to the starting position.
Repeat the exercise for the recommended number of times.