Six pack abs: Exercises to get ripped 6 pack abs

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  • Post last modified:February 13, 2020
Six pack abs: Exercises to get ripped 6 pack abs
Six pack abs: Exercises get ripped 6 pack abs

Six pack abs overview:- This detailed day-to-day routine is intended to assist you in washboard abs while building a body. Ripped six-pack abs have become trendy in this modern world. It is a symbol of health and fitness. They are also a symbol of attraction in both sexes. Before starting the exercise of abs, it is important to know about its muscles function. It would be very foolish to do exercises without the knowledge of muscle functions, so it is very important to know about it. So let’s know what is the muscle functions of abs first.

Abdominal muscle functions

Six pack abs: Exercises get ripped 6 pack abs
Abdominal muscle functions

In our abdomen, there are four types of muscles group. Which is as follows:-

  1. Rectus Abdominis
  2. Transverse Abdominis
  3. Internal Obliques
  4. External Obliques
1. Rectus Abdominis:- Located in front of the stomach, it is the most famous stomach. Often referred to as a six-pack, as it is the most superficial of the abdominal muscles and gives you what a washboard often looks like to you, a fitness model. The function of rectus abdominis is to flex and stabilize the spine.
2. Transverse Abdominis:- Located under the oblique, it is the deepest part of the abdominal muscles and wraps around your spine for safety and stability. It helps in breathing but more importantly, it activates the core and stabilizes the pelvis and low back during most movements.
3. Internal Obliques:- Located under the external obliques, moving in the opposite direction. These muscles are just below the external oblique and work in a similar way in terms of function.
4. External Obliques:- Located on the sides and front of the stomach. These muscles are located on either side of the rectus abdominis and play an important role in bending the spine, rotating the torso, and bending sideways.

Exercises to get ripped six-pack abs

1. UPPER ABS WORKOUTS ROUTINE

EXERCISESSETS x REPS
1. SUPER SET
(A) Incline Crunches
(B) Russian Twist
3 x 15
2. SUPER SET
(A) Standing Rope Crunches
(B) Standing Rope Side Crunches
3 x 15
3. SUPER SET
(A) Rope Crunches (on Knee)
(B) Rope Oblique Crunches (on Knee)
3 x 15
4. SUPER SET
(A) Crunches on Lat Machine
(B) Dumbbell Side Bend (with rotation)
3 x 15
3 x (15 each-side)
5. REGULAR SET
Stomach Vacuum (5 sec hold)3 x (10 times)
1. Six pack abs UPPER ABS WORKOUTS ROUTINE
1. Six pack abs: UPPER ABS WORKOUTS ROUTINE
2. Six pack abs UPPER ABS WORKOUTS ROUTINE
2. Six pack abs: UPPER ABS WORKOUTS ROUTINE
3. Six pack abs UPPER ABS WORKOUTS ROUTINE
3. Six pack abs: UPPER ABS WORKOUTS ROUTINE
4. Six pack abs UPPER ABS WORKOUTS ROUTINE
4. Six pack abs: UPPER ABS WORKOUTS ROUTINE
5. Six pack abs UPPER ABS WORKOUTS ROUTINE
5. Six pack abs: UPPER ABS WORKOUTS ROUTINE

KEYNOTE:-

How to carry out workout: There will be no rest in between the superset, do upper abs and external oblique’s exercises back to back. Do 20reps of each exercise, no matter how weak you are, you have to hit 20reps, you can take 10sec rest in between but u have to hit 20reps. I bet you guys, in the 2nd or 3rd week your core will be stronger and you will be able to do 20 reps in one set! Trust me, just Keep Pushing.

Lifting Speed: Perform every exercise slowly and under control; don’t just focus on counting the reps, try to make Mind & Muscle connection which is important to grow abs. Take one second to lift the weight and 1 to 2 seconds to lower it.

Rest in Between Sets: There is no rest in between exercise. Rest 30sec after every superset.

Great workout, your core will be sore, you will feel tight day by day and end of “6 weeks” you will look fantastic if u didn’t cheat on your diet.

2. LOWER ABS WORKOUT ROUTINE

EXERCISESSETS x REPS
1. SUPER SET
(A) Laying Leg Pull-­in
(B) Mountain Climber Cross Body
3 x 15
2. SUPER SET
(A) Hanging Knee Raise
(B) Side Bridges
3 x 15
3. SUPER SET
(A) V-Crunch
(B) Hanging side Raise
3 x 15
4. SUPER SET
(A) Plank (on stability ball)
(B) Cricket Short Crunch
3 x (90 sec hold)
3 x 15
1. Lying Leg Pull-­in + Mountain climber
1. Six pack abs Exercises: Lying Leg Pull-­in + Mountain climber cross body
2. Hanging knee raise + Side bridges
2. Six pack abs Exercises: Hanging knee raise + Side bridges
3. V-crunch + Hanging side raise
3. Six pack abs Exercises: V-crunch + Hanging side raise
4. Plank + Cricket short crunch
4. Six pack abs Exercises: Plank + Cricket short crunch

Conclusion: This is not an easy workout, but it will definitely transform your physique if you stick it with. The key’s to ask yourself if having an excellent body is worthwhile for you. In fact, in my mind part of getting something knows what you will have to give up to get it. If you decide to follow my program then you feel that showing off at the swimming pool is far better than missing a workout. I will be here to support you! If you have got any questions Be happy to ask.

And Good Luck.
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