How Do I Get 6 Abs Fast?
Whether you are aiming to achieve your fitness goals or want to look good in a swimsuit, acquiring a sculpted set of six-pack abs is a goal shared by many. However, many are still under the false impression that they need to spend hours in the gym, hammering out hundreds of reps of crunches and situps to get a flat stomach and six-pack abs. In this article, I am going to show you a few more efficient workouts that will only take about six minutes.
There are three levels: rookie, advanced, and hardcore.
Please start with the rookie circuit first to get your abs slowly run-in to the routine. Once you master this beginner ab workout, challenge your core even more with these advanced and hardcore exercises as well.
Rookie six pack abs circuit
**This routine is a circuit so you will not rest between exercises. Move from exercise to exercise without resting. Perform the circuit 3 times and rest for 45 seconds between sets.
1. Mountain Climber:30 seconds
Which muscles do mountain climbers work?
Mountain climbers will work up more than just a serious sweat: you’ll also target your abs, hip flexors, and shoulders in the process. They not only strengthen your core, they also promote the fat loss necessary to unveil the abs you’ve been building without aggravating back pain. ~ MensHealth
2. Lying Hip Extension 15 reps
Are hip extensions good?
Hip extension involves some of your strongest muscles, the hip extensors. It is an important part of stabilizing your pelvis and is required for much of your daily movement. Hip extension is a source of great power for sports and exercise.~VeryWellFit
3. Birddog 8 reps per side
What muscle does birddog work?
The bird dog exercise works the erector spinae, rectus abdominis, and glutes. This allows for correct movement, control, and stability of the whole body.~Healthline
4. Plank:30 seconds
Can you get a six pack from planks?
Planks are a decent exercise for your abs, but more importantly, they work all the muscles in your core. They should definitely be part of your routine, but it’s unlikely that standard planks alone will get you a six–pack or even a significant amount of muscle hypertrophy~Cathe
Advanced six pack abs circuit
**This routine is a circuit so you will not rest between exercises. Move from exercise to exercise without resting. Perform the circuit 3 times and rest for 30 seconds between sets.
1. Stability Ball Jackknife 15 reps
Start in pushup position with your shins on a stability ball, your body forming a straight line from head to heels. Keeping your back flat, contract your abs and pull the ball toward you by bending your knees toward your chest. Pause, then return to start. That’s one rep. ~ WomenHealth
2. Renegade Dumbbell Row 8 reps per side
Why is it called renegade row?
The renegade row, developed and named by coach John Davies, is one of the hardest and most effective abdominal exercises. The reason for this is that renegade rows force you to use the primary function of the stomach muscles – stabilization ~ RelativeStrengthAdvantage
3. Stability Ball Rollout 15 reps
4. Alligator Crawl:20 seconds
5. Plank:60 seconds
Hardcore six pack abs circuit
**This routine is a circuit so you will not rest between exercises. Move from exercise to exercise without resting. Perform the circuit 2 times and rest for 30 seconds between sets.
1. Windshield Wipers 10 reps per side
What muscles do windshield wipers work?
The windshield wipers exercise is designed to activate the core stabilizing muscles, specifically the obliques and the rectus abdominus muscle. The exercise also causes muscle activation of the gluteal muscles to help stabilize the hip.
2. Hanging Leg Raise 12 reps
3. Windshield Wipers 10 reps per side
4. Hanging Leg Raise 12 reps
5. L-Pullups 12 reps
6. Stability Ball Rollout 12 reps
7. Sledge Hammer Slam 10 reps per side
What is a good weight for a sledge hammer?
Modern heavy duty sledgehammers come with 10-to-20-pound (4.5–9.1 kg) heads. Sledgehammers usually require two hands and a swinging motion involving the entire torso, in contrast to smaller hammers used for driving in nails.
You don’t have to spend all day in the gym to build rock hard six pack abs, in fact, you can get in a great core workout in just a few minutes, as these workouts proved here today.