How to get a six pack at home – Best exercise variations
Article by Matthew McClifford
Slimming your waist and flattening your tummy seems like a daunting task, especially if you are doing this from the comfort of your own home and using no equipment. For most, it will require maximum effort for minimal results, but this article will show you how to get abs at home and achieve maximum results by doing exercises that target the abdominal core safely and effectively. It is recommended that you combine diet, high intensity cardiovascular workouts and the recommended abdominal exercises found here together for the best results. Your diet will ensure that you are provisioning your body with the right nutrients while the cardio will help boost calorie-burn and get rid of excess fat stored in other areas of the body.
Exercises for Upper And Lower Abs
Your upper and lower abs are the vertical muscles that run from your rib cage to your pubic bone. Exercises recommended for these specific muscles are curl-ups and crunches with your knees raised. These exercises can all be found in various book illustrations and online videos and will help show you how to position your body and where you should feel the ‘burn’. As with all exercises, you should begin with low intensity before gradually increasing the difficulty. A good way to start out is with 3 sets of 12-15 repetitions. Once you are ready to progress to higher levels of difficulty, perform the exercises with a weighted plate for added resistance.
Everyday Mini-Exercises For Upper Abs
The great thing about the abdominal core is that you can get an effective workout, no matter hwere you are. Here’s how: While standing, simply contract your upper abdominals by inhaling sharply and holding in your abdominal core. While breathing normally, hold for 6 to 8 seconds and than release. Repeat 5-10 times. Another technique involves simulating inclined crunches. You do not need equipment as you can simply hook you feet underneath a heavy piece of furniture to gain the desired effect. With your back flat on the floor, hands behind your head and elbows extended, curl up without straining your neck. Hold for several seconds then lower slowly to the floor. Repeat 3-4 sets of 10-15 reps.
Exercises For Lower Abs
Exercises which target the lower abs effectively are hip raises, modified knee raises, pelvic tilts and reverse curls. The single-knee lifts are recommended for working both the upper and lower abs in unison.
Everyday Mini-Exercises For Lower Abs
You don’t even need to leave you seat to improve your overall core conditioning. Here’s how: While sitting, place your hands behind your head, just above the neck. Place one foot flat on the floor, bring the opposite knee up to meet your stomach. Contract the upper abdominals as you crunch forward, meeting your raised knee. Hold for 8 to 10 seconds, and than slowly return to the starting position. Repeat with the opposite leg. How to get abs at home can be as simple as adding these mini-exercise on the days when you are not doing the other full-body workout exercises such as the squat, bench press, push up, chin up and deadlift – all of which are potent fat-burners and help strip belly fat fastest.
Exercises For The Obliques
Recommended exercises for working these muscles are diagonal curl-ups, of which there are 3 versions. Side-crunches, side-bends and side-jack-knives are additional exercises that target the obliques.
Everyday Mini-Exercises For the Obliques
Here’s another variation: While standing, rotate your upper body one quarter turn in a very slow, controlled motion. Fold your arms and contract your abdominal muscles while you are slowly turning. Hold for 6 to 8 seconds, return to starting postion and repeat the other side. The final variation for targeting the obliques is to stand with feet comfortably apart, in a quarter squat position, hands behind head and elbows extended out. Using your obliques, bend approximately 25 to 30 degrees to one side, hold 6 to 8 seconds, return to original position and repeat to the other side.
How to get abs at home will depend on the effort you put in, but the above are all relatively simple exercises that will provide noticable results quickly. In fact, you should notice tighter abs and a flatter stomach within 4 weeks of performing these exercises.
About the Author
To learn more and grab your step-by-step guide to get flat, sexy abs without leaving the comfort of your own home, Click Here! > how to get abs at home. For more information on losing belly fat and getting six pack abs, please visit: how to get abs fast.
