The 10 BEST Exercises to get 6 Pack Abs at home. Although you can't lose belly fat with crunches you can work the abdominal muscles and build up your abs. This video provides the best ab workout for men that want to work on getting v cut abs with no equipment, or gym. There are beginner and advanced versions of all exercises shown and most advanced exercises only need a weight or dumbbell.
FREE 6 Week Challenge: http://bit.ly/lose-fat204
Fat Loss Calculator: http://bit.ly/gt-calculator4
Timestamps:
#1 Navy Seal Sit Ups 1:17
#2 The Dying Beetle 2:40
#3 Isometric V-hold 3:39
#4 Butterfly Crunches 4:20
#5 Leg Raise Pulse Ups 5:26
#6 Oblique V Sit Ups 6:01
#7 Jackknives 6:46
#8 Alternating Knee 7:20
#9 Alternating V Up: 7:49
#10 Reverse Crunch 8:18
If you want to get six pack abs at home and you're serious about putting in the work that's required to get them then the workout that I'm about to share with you is going to help you a lot. I started training my abs when I was 14 years old and since then I've used the same exercises and techniques that I'm going to go over with you today to build them up to where they are now. And over the years the two biggest mistakes that I've seen people make were either not dieting correctly, or not training their abs correctly. Most people just assume it's all about diet, but the truth is that not only will you have to make sure that you're diet's on point, but you'll also have to build up the ab muscles themselves. I've seen too many people attempt to get really lean thinking that they'll look like hugh jackman or some other fit celebrity after they're done dieting. But they quickly learn that as important as diet is, it's just half of the equation, the other half is about building muscle.
I'm going to help you with that today without any gym equipment required. The training style that I recommend for this type of workout is short intervals. 20 seconds on and then ten seconds off before moving on to the next exercise. Even though that might sound simple by working on these 10 effective exercises, you'll get more visible muscular abs and you'll be able to constantly see results just by progressively training them harder over time, Let's start with the very first exercise which is by far my favorite, "Navy seal situps." If you've ever done bicycle situps you'll notice some similarities, but this is a much more effective exercise that you'll feel working right away. You'll want to start by lying flat on your back with your legs straight, and feet together slightly above the ground. Next you want to sit up and bring one elbow to the opposite knee. Then return back to the starting position with your feet slightly above the ground, before switching sides and bringing your other elbow to your other knee. Then repeat for reps until your 20 seconds are up.
After the 20 seconds take a 10 second break while switching to the next exercise. It's important to keep in mind that when performing this exercise you want to bring your shoulder blades up off the ground and sit your upper body up, not just twists your upper body side to side as you bring your knee in. Also remember that all of these exercises can be adjusted for the level that you're at right now. With navy seal situps you can make it harder over time by holding weights in your hands while performing the exercise the same way. You can also make it easier by regressing to bicycle situps. With bicycle situps you would have both knees bent and both feet on the ground. With each rep you would only bring one foot up off the ground and return to the starting position before doing the next rep.
This makes it a much more manageable exercise for beginners until they're ready to progress to navy seal situps. The next exercise is the dying beetle. Here you would bend your knees and raise your feet off the ground until your knee caps are pointed straight up towards the ceiling. Then you would put your hands behind your head as if you're about to do crunches. Now the goal is to rock back and forth like a seesaw and rotate your body each time that you rock. You would do this by lifting your shoulder blades off the ground for what looks like a crunch, then as you bring your shoulder blades back down, you bring your knees into your chest, bring your hips off the ground and rotate your body. Now I know this exercise might look ridiculous, but trust me it's a lot harder than it looks. In fact if this is too difficult for you then you can bend your knees plant your feet on the ground and reach for your heels side to side.
Just remember to try to keep your abs tight and your shoulder blades off the ground while doing this. If the regular dying beetle is too easy you can take a dumbbell or a gallon of water and hold...
FREE 6 Week Challenge: http://bit.ly/lose-fat204
Fat Loss Calculator: http://bit.ly/gt-calculator4
Timestamps:
#1 Navy Seal Sit Ups 1:17
#2 The Dying Beetle 2:40
#3 Isometric V-hold 3:39
#4 Butterfly Crunches 4:20
#5 Leg Raise Pulse Ups 5:26
#6 Oblique V Sit Ups 6:01
#7 Jackknives 6:46
#8 Alternating Knee 7:20
#9 Alternating V Up: 7:49
#10 Reverse Crunch 8:18
If you want to get six pack abs at home and you're serious about putting in the work that's required to get them then the workout that I'm about to share with you is going to help you a lot. I started training my abs when I was 14 years old and since then I've used the same exercises and techniques that I'm going to go over with you today to build them up to where they are now. And over the years the two biggest mistakes that I've seen people make were either not dieting correctly, or not training their abs correctly. Most people just assume it's all about diet, but the truth is that not only will you have to make sure that you're diet's on point, but you'll also have to build up the ab muscles themselves. I've seen too many people attempt to get really lean thinking that they'll look like hugh jackman or some other fit celebrity after they're done dieting. But they quickly learn that as important as diet is, it's just half of the equation, the other half is about building muscle.
I'm going to help you with that today without any gym equipment required. The training style that I recommend for this type of workout is short intervals. 20 seconds on and then ten seconds off before moving on to the next exercise. Even though that might sound simple by working on these 10 effective exercises, you'll get more visible muscular abs and you'll be able to constantly see results just by progressively training them harder over time, Let's start with the very first exercise which is by far my favorite, "Navy seal situps." If you've ever done bicycle situps you'll notice some similarities, but this is a much more effective exercise that you'll feel working right away. You'll want to start by lying flat on your back with your legs straight, and feet together slightly above the ground. Next you want to sit up and bring one elbow to the opposite knee. Then return back to the starting position with your feet slightly above the ground, before switching sides and bringing your other elbow to your other knee. Then repeat for reps until your 20 seconds are up.
After the 20 seconds take a 10 second break while switching to the next exercise. It's important to keep in mind that when performing this exercise you want to bring your shoulder blades up off the ground and sit your upper body up, not just twists your upper body side to side as you bring your knee in. Also remember that all of these exercises can be adjusted for the level that you're at right now. With navy seal situps you can make it harder over time by holding weights in your hands while performing the exercise the same way. You can also make it easier by regressing to bicycle situps. With bicycle situps you would have both knees bent and both feet on the ground. With each rep you would only bring one foot up off the ground and return to the starting position before doing the next rep.
This makes it a much more manageable exercise for beginners until they're ready to progress to navy seal situps. The next exercise is the dying beetle. Here you would bend your knees and raise your feet off the ground until your knee caps are pointed straight up towards the ceiling. Then you would put your hands behind your head as if you're about to do crunches. Now the goal is to rock back and forth like a seesaw and rotate your body each time that you rock. You would do this by lifting your shoulder blades off the ground for what looks like a crunch, then as you bring your shoulder blades back down, you bring your knees into your chest, bring your hips off the ground and rotate your body. Now I know this exercise might look ridiculous, but trust me it's a lot harder than it looks. In fact if this is too difficult for you then you can bend your knees plant your feet on the ground and reach for your heels side to side.
Just remember to try to keep your abs tight and your shoulder blades off the ground while doing this. If the regular dying beetle is too easy you can take a dumbbell or a gallon of water and hold...
Просмотры на YouTube: 360 226
Похожее видео
14/485
