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Some exercise tips for getting six pack abs?

Bin the biceps curls and can the crunches. If you want a six-pack (and you do), you need to train smart. Our experts are here to help-
Some exercise tips for getting six pack abs?

Building ripped six pack abs is one of those body parts that is highly desired. Anyone can build muscle, but not everyone wants to put in the time and effort to building an impressive set of abs.
Abs are not all about how many crunches you can do or being able to stick to a strict diet. While diet and a good ab training program are important, here are 5 tips that you may have never heard of that will get you those ripped six pack abs faster than you thought possible.

Squats – The secret to strong abs-: 

Some exercise tips for getting six pack abs?

Doing squats is not just about building muscle and strengthening your legs. It’s also about giving your abs the extra kick and improving core strength and definition. In this article we want to explain the important role squats play in core conditioning and reveal why squatting is the secret to achieving a strong set of abs. 

  • How do I perform a proper squat? -:

Be it upper body weight or a loaded barbell, your abs and core are the decisive muscles to hold your upper body in a straight and upright position. Also, the upright position of your upper body avoids your back being seriously injured. Here, it’s important to remind yourself of the fact: form is everything. Refresh your memory and watch the instruction video on how to perform a proper squat with a barbell in your Freeletics Gym App or read our article on Squats without weights with Freeletics Bodyweight.

So remember: squats will not only increase the strength in your legs, but will give your abs an added training session, too. Besides doing isolated ab exercises such as crunches and sit-ups, it is also important to train your abs and core with functional movements like squats. Therefore, consider squats as a chance to make your abs stronger and more appealing. 

The Pilates Roll Up Exercise-: 

Some exercise tips for getting six pack abs?

The roll up is one of the classic Pilates Mat exercises. Roll up is a great challenge for the abdominal muscles, and is well known as one of the Pilates flat abs exercises. It has been said that one Pilates roll up is equal to six regular sit ups, and is much better than crunches for creating a flat stomach.

Lots of people have trouble with the Pilates mat exercise, the roll up. Issues like trouble getting up at all, rolling up but having the feet fly up, and coming up with momentum (a jerking motion) instead of strength are common frustrations.
  • Step-By-Step Instructions for the Pilates Roll Up-:

  • Lie on your back on the floor with your legs straight. Let your belly drop down toward the floor and make sure your shoulders are relaxed and away from your ears. Take a few deep breaths as you check your alignment and tune into your body.
    When you are ready, leave your scapula anchored in your back and your ribs down, as you bring your arms straight up over your head and back so that your finger tips are pointing to the wall behind you. This will be your beginning position.
    This first move is the Pilates Arms Over.
  • Inhale: Leave your scapula down as you bring your arms up over head. As your arms pass your ears, let the chin drop and the head and upper spine join the motion to curl up.
  • Exhale: Continue in one smooth motion to curl your body in an "up and over" motion toward your toes. This is the "moment of truth" for many. Pull in your abs in and deepen the curve of the your spine as you exhale. That's what gets you up (not momentum).
    Finally, keeping the head tucked, the abdominals deep, and the back rounded, reach for your toes.
    Ideally, the legs are kept straight throughout this exercise with energy reaching out through the heels. However, a modification would be to allow the legs to bend, especially as you come up and reach toward the toes.
  • Inhale: Bring the breath fully into your pelvis and back as you pull the lower abs in, reach your tail bone under, and begin to unfurl, vertebrae by vertebrae, down to the floor.
    The inhale initiates this motion until 
  • you are about half way down.
    Note: Be sure to keep the legs on the floor and don't let them fly up as you roll down. Check that your shoulders are relaxed and not creeping up.
  • Exhale: Continue to set one vertebrae after another down on the floor.
    Keep your upper body curve as you roll down slowly and with control. The arms are still outstretched and following the natural motion of the shoulders as you roll down.
    Once your shoulders come to the floor, the arms go with the head as you continue to roll down to the mat.
  • Do up to six repetitions. The roll up is one continuous, controlled and flowing motion. Try to synchronize with the breath. If you do this exercise with full attention, 6 repetitions will be sufficient.

Reverse Pushups Work-:

Reverse pushups resemble standard pushups, except the exercise is performed on your back, with your arms behind you, instead of in front of your body. Reverse pushups are useful because they work different muscles than standard pushups, focusing on your back, triceps and leg muscles.

  • The How-To

Anti-Rotation Exercise #1: Kneeling Pallof Press- Anti-Rotation-Exercises-1
The Pallof Press is one of the first anti-rotation exercises I teach beginners since it is very simple to execute, but can be quite challenging for all levels. For those wondering, the name is coined from Boston-based physical therapist, John Pallof, credited for developing and popularizing this type of exercise.
There are many ways to execute a Pallof Press (e.g. Half-kneeling, standing, lying on your back, etc) but one of my favorites is in the tall kneeling position as it forces you to engage your glutes to remain tall.

Anti-Rotation Exercise #2: Half Kneeling Push / Pull-

This is a fantastic anti-rotation core exercise that I see performed incorrectly quite often. The purpose of this exercise is less about the pushing and pulling and more about preventing any unwanted motion in your core while you are pushing and pulling.
The half-kneeling push/pull exercise takes a little maneuvering to set up but the end result is worth it. Once you have set it up a few times you get the hang of it.
Just like the Pallof Press, this exercise can be performed in various positions but I prefer to teach it in the half-kneeling stance as it allows easier stabilization of the hips so you can focus on your core.

Anti-Rotation Exercise #3: 3-Point Dumbbell Row-

If you have ever done a heavy dumbbell row, then you know that it can be quite demanding on your core. Any 1-arm rowing exercise is great to train anti-rotation but the 3-point row in particular absolutely torches your core if done correctly.

Anti-Rotation Exercise #4: 1-Arm Dumbbell Bench Press-

This is an extremely humbling exercise as I found out the first time I tried to do it with the same weight I use for a bilateral dumbbell bench press. Loading one arm for a bench press hammers your core to prevent spinal rotation and also you from falling off the bench.
Not only is this a great exercise to challenge your core, pecs, shoulder and triceps but it also is helpful at addressing muscle imbalances and asymmetries, which should make it one of your staples.

Anti-Rotation Exercise #5: Standing Cable Anti-Rotation Chop-

This is another great exercise that trains your body to prevent motion through your spine as you move an object. Since you are standing, it challenges your body’s hip stability as well.

Swimming Plank-: 

Some exercise tips for getting six pack abs?

This tough, unique plank variation from Cody Harter, a personal trainer at Healthworks Fitness Center for Women, in Chestnut Hill, Mass., will challenge your abs and your back—no water required!

  • To do it: Lie on your stomach with your upper body propped up on your elbows and a dumbbell upright on the floor about six inches in front of your chest. Tuck your toes under and lift your body into a full elbow plank, making a straight line from your head to your heels, drawing in your abdominals. To start the move, lift your right arm off the floor and use your best freestyle stroke to reach over and past the dumbbell—as far as you can—allowing your hips to rotate into the stroke and turning through the balls of your feet. Finish the full stroke before returning to elbow plank position. Repeat with the left arm. That's one rep. Do 10 reps total, alternating sides each time.

Standing Side Crunches-: 

Some exercise tips for getting six pack abs?

Standing side crunches (also known as standing oblique crunches or knee to elbow) is a functional standing ab exercise targeting oblique muscles. Use this ab exercise as more effective alternative to a regular side crunches done on the floor. Or add it as a variety in your regular ab routine.

This exercise will help you to burn more calories, build up the core strength and improve
your balance. Thanks to many other muscles involved in the movement.
Standing side crunches are more lower back and neck friendly as well. There is no need to pull the neck or lay on the back. Thereof this exercise suits poeple who avoid abdominal exercises due to the pain and discomfort experienced in their neck and back during an ab workouts.
This exercise is ideal for dancers, fighters and other athletes. It is great for those who are not able to get down to and up from the floor easily as well.


First, get in a starting position. Stand with your feet about shoulder-width and your toes pointing forward. Place your fingertips behind the neck with your elbows flaring out to your sides.
Now lean your bodyweight on one leg. Pull your stomach muscles in toward your lower back to engage your core. Ihale. This will be your starting position.

To begin the standing side crunches bend to your side to lower your elbow while exhaling. Simultaneously bring your knee up to meet your elbow. Then straighten back up and tap your free foot to the floor to complete the rep. Repeat the movement.

Two-Point Plank-:

Some exercise tips for getting six pack abs?
"This abdominal exercise is excellent for several reasons: It is an extremely functional exercise, it works your entire core region, front and back, while sculpting great-looking abs at the same time," says Tom Holland, an exercise physiologist and author of Beat the Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag.
  • To do it: Assume a push up position, making sure your body forms a straight line from your shoulders down to your toes. Raise your right hand and left leg out to form a straight line with your body, hold for two counts, then return to plank position and repeat with the other arm and leg. That’s one rep. Holland recommends doing 2-3 sets of 10-20 reps, several times per week for best results.

Inchworm to Side Plank-:

Some exercise tips for getting six pack abs?
This total-body move engages your core (not just your abs) best, says Linda LaRue, a registered nurse, athletic trainer, and creator of the Core Transformer. "Moves that involve trunk (your core) twisting best engage your transverse abdomens (the deepest muscles)."
  • To do it: Stand with your feet hip-width apart, shoulders down, and your abs drawn in. Hinge forward at your waist and inch forward, walking with your hands into a top-of-the-pushup (or plank) position. Hold plank for three seconds, being sure to keep your chest lifted and your belly button drawn into your spine. Your body should form a straight line from your ears to your ankles. Then, perform one pushup by bending your elbows to the sides and lowering your body towards (but not touching) the floor, maintaining a straight spine.
Straighten back up to plank position and twist your torso to the right, reaching your right arm up to the ceiling, into a side plank position. Hold for three counts. Repeat the pushup and side plank to the other side. Then, walk your hands back to your body and stand up tall to start position. That's one rep. Repeat 6 times.

Fix Your Nutrition-:

You’ve done the building work – now let’s get that six-pack out in the open

1. Drink more water 

Some exercise tips for getting six pack abs?
No surprises here – a 2016 review of studies found that better hydration is linked to weight loss. Researchers are still arguing about whether or not it increases fullness – and prevents bingeing – but it is definitely important to drink water so your liver can effectively metabolise body fat. Have a glass with every meal, and at least a sip alongside every hot drink.

2. Cut out hyperpalatable foods 

Some exercise tips for getting six pack abs?
The problem with the modern food industry? It wants you to eat more. Modern, heavily processed food is carefully designed to be delicious, combining fat, sugar, texture and taste to create a perfect storm of palatability. “Foods like this are empty calories,” says Miyaki. “That means you’ll feel constantly hungry, deprived and miserable. Cut down on refined carbs including flour and sugar, and fast foods that combine them with fat, and make natural whole foods your foundation.”

3. Emphasise high-satiety foods 

Some exercise tips for getting six pack abs?
“I’ve seen people struggle to net 1,800 calories a day when they cut out anything refined – including oils – and ate real food,” says Miyaki. “You don’t have to go that extreme, but it’s easy to stay in a calorie deficit while getting all the nutrients you need if you emphasise real food. My preferred method is what I call an ‘island-style diet’: like Paleo, but with root vegetables and rice to fuel and recover from training.” Eat animal proteins, whole fruit, sweet potatoes, vegetables and white rice.

4. Eat enough protein 

Some exercise tips for getting six pack abs?
“Adequate protein helps us preserve lean muscle mass while staying in the calorie deficit necessary for fat loss,” says Miyaki. “It’s also a high-satiety food, meaning it keeps you full.” In research from Purdue University in the US, men who ate a few protein-heavy meals felt fuller than men who ate more frequently – and also reported fewer late-night cravings and thoughts about food in general. Aim for 1.5-2g per kilo of target bodyweight, per day, split between your meals.

5. Think sustainable 

Some exercise tips for getting six pack abs?
“It doesn’t matter if you have the best plan in the world written down if you can’t follow it,” says Miyaki. “A sane diet structure is the key to sustainability. Three meals a day can work great for weight loss, as can feasting at night. My preferred structure is to stick to this, escalating your carbs throughout the day – but you should experiment to figure out what’s sustainable for your lifestyle.”

6. Track your macros 

Some exercise tips for getting six pack abs?
You don’t need to count calories for the rest of your life, but there are two good times to do it, says Miyaki: when you’re first starting out, and when you need to ramp things up. “I’ve had people realise their protein count is paltry or that they were eating 1,000 calories a day in refined oils,” he says. “You’ll see where the extra stuff sneaks in.



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