Home Workouts For Building Six Pack Abs – myfitfreak

abs-myfitfreak

Getting a six pack abs is a dream for every body builder or a fitness athlete. But are you really consistent to build them up ? In this blog you will get home workouts for building six pack abs. Following them with proper discipline and diet plan can help you to achieve your goal.

Everyone owns a six pack abs. Yes ! We all have six pack abs. The reason why it is not visible to you is due to your fat layer which hides it out. Abs can be made visibly noticeable if you cut down your extra fat layers which is imposing your abs muscles.

The visibility of your abs comes 70 % from your diet. Yes ! You read that correct. If you have a fat loss diet plan and a clean balanced meal structure your abs enhancement program will automatically get promoted.

I always make sure not to make my articles lengthy and boring. So without further delay here is your abs exercise database – Home Workouts For Building Six Pack Abs.

Basic Crunches

basic crunch - myfitfreak

This is the most profound exercise to reduce your belly fat.

  1. Lie down on your back keeping your back straight.
  2. Place your feet on the floor, hip-width apart.
  3. Bend your knees and place your arms across your chest.
  4. Contract your abs and inhale.
  5. Exhale and lift your upper body slowly, keeping your head and neck relaxed.
  6. Inhale and return to the starting position.

Make a set of 5 for this exercise. Repetitions should be 12 – 15 reps per set. Keep a resting period of 75 seconds between each set.

If you are confused between reps and sets in this article ( Home Workouts For Building Six Pack Abs ) you can consult my “Beginners Gym Program” article.

Dumbbell Crunch

  1. Lie down on your back keeping your back straight.
  2. Hold a dumbbell in your hands ( hold the dumbbell with both your hands as if hugging the dumbbell ).
  3. Place your feet on the floor, hip-width apart.
  4. Bend your knees and place your arms across your chest.
  5. Contract your abs and inhale.
  6. Exhale and lift your upper body slowly, keeping your head and neck relaxed.
  7. Inhale and return to the starting position.

Make a set of 5 for this exercise. Repetitions should be 12 – 15 reps per set. Keep a resting period of 75 seconds between each set.

Tuck Crunch

  1. Lie on your back with your arms folded across your chest.
  2. Bend your knees to 90 degrees and lift your legs so your thighs are parallel to the ground.
  3. Contract your abs to lift your shoulders off the ground, pause, then slowly lower.
  4. Inhale as lower down and inhale as you lift your body upwards.

Sets – 5 sets, Reps – 10-12 reps. Keep a resting period of 75 seconds between each set.

Planks ( Basic Forearm Plank )

planks - myfitfreak.png

This variation of plank is one of the most common ways to perform a plank, is slightly easier than holding your body up with just your hands.

  1. Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width.
  2. If flat palms bother your wrists, clasp your hands together.
  3. Contract your abdominal muscles and keep your back straight.
  4. Hold your breath during this exercise to get maximize results.
  5. Try to contract and hold your breath as much as possible. If you can make it for 20 seconds, do it for 20 seconds. No need to stretch more than your capacity and limit.

Sets – 5 sets, Time – Max. Keep a resting period of 75 seconds between each set.

Bicycle Crunches

  1. Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it.
  2. Place your hands lightly on the sides of your head; don’t knit your fingers behind. Be careful not to yank your head with your hands at any point during the exercise.
  3. Lift one leg just off the ground and extend it out.
  4. Lift the other leg and bend your knee towards your chest.
  5. As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso. Your elbow should stay in same position relative to your head throughout – the turn that brings it closer to the knee comes from your core. It might be best to think shoulder to knee as you move, rather than elbow to knee.
  6. Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.
  7. Keep on alternating sides until you’ve managed 10 reps on each, aiming for three sets of 10 in total, or add the bicycle crunch into circuit training and just keep going for as long as the timer runs.

Sets – 5 sets, Reps – 10-12 reps. Keep a resting period of 75 seconds between each set.

Reverse Crunch

  1. Start lying down with your arms by your sides.
  2. Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90° angle.
  3. Breathe out and contract your abs to bring your knees up towards your chest and raise your hips off the floor.
  4. Hold for a beat in this position, then slowly lower your legs back to the starting position.
  5. Moving slowly with complete control is key to the reverse crunch.
  6. This keeps the abs under tension for a longer period and prevents you from putting strain on your lower back, which can happen if you rush the reps.
  7. If you’re arching your lower back when lowering your legs, that’s a sign you’re not moving in a controlled fashion.

Sets – 5 sets, Reps – 10-12 reps. Keep a resting period of 75 seconds between each set.

Perform all this exercises ( minimum 4 exercises ) everyday and notice the visible change. A daily workout of 45 minutes to 1 hour is very beneficial. Don’t forget to keep your diet plan very clean.

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More From My Blog’s Workout Section :

Chest Workouts, Back Workouts, Biceps Workouts, Triceps Workouts, Legs Workouts, Shoulders Workouts, Reduce Abdominal Fats, Intermittent Fasting, Boost Your Muscle Pump

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