Brutal Six Pack Abs Workout (6 MINUTES OF PAIN!)



The no gym home six-pack circuit

Use the crunches to "find" your abs and prep them for the onslaught to come.

01

Crunch

Sets:1 Reps:20 Rest:None

Lie flat on your back with your knees bent at a 90-degree angle. Place your hands on either side of your head. Push your lower back into the floor as you lift your shoulders a few inches off the floor – make sure your lower back stays in contact with the ground at all times. Tense your abs hard at the top point of the movement, then return under control to the start position.

02

Spiderman press-up

Sets:1 Reps:15 Rest:None

Get into a traditional press-up position. Lower yourself toward the floor and bring your right knee to your right elbow, keeping it off the ground. Press back up and return your leg to the starting position. Repeat with the alternate leg. 

03

Hanging leg raises

Sets:1 Reps:15 Rest:None

Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and pull your pelvis back slightly. Tense your core and raise your legs until your thighs are perpendicular to your torso. Hold then lower slowly back to the starting position.

04

Oblique crunch

Sets:1 Reps:20 Rest:2 mins

Lie on your back with your knees bent and feet flat on the floor. Put your right hand behind your head, elbow flared out, and your left palm down perpendicular to your torso. Contract your abs to lift your shoulders off the floor and rotate your body to bring your right elbow towards your left knee. Slowly lower and repeat all your reps before swapping sides.

This next circuit also works as a single superset and doesn't even need the pull-up bar.

05

Crunch

Sets:1 Reps:20 Rest:None

Lie flat on your back with your knees bent at a 90-degree angle. Place your hands on either side of your head. Push your lower back into the floor as you lift your shoulders a few inches off the floor – make sure your lower back stays in contact with the ground at all times. Tense your abs hard at the top point of the movement, then return under control to the start position.

06

Sit-up

Sets:1 Reps:25 Rest:None

Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.

07

Sets:1 Reps:25 Rest:None

08

Star plank

Sets:1 Reps:1 minute Rest:2 mins

From a press-up position, walk your palms and toes out and away from your body until they form an x-shape. Brace your core to keep a flat line from your head to your hips and toes. Hold for the required time then walk back to a normal press-up position.

The final circuit needs either a weight plate or a medicine ball and is also ran as a superset.

09

Crunch

Sets:1 Reps:20 Rest:None

Lie flat on your back with your knees bent at a 90-degree angle. Place your hands on either side of your head. Push your lower back into the floor as you lift your shoulders a few inches off the floor – make sure your lower back stays in contact with the ground at all times. Tense your abs hard at the top point of the movement, then return under control to the start position.

10

Reverse crunch

Sets:1 Reps:20 Rest:None

Lie on your back with your arms on the floor at your sides, palms facing down. Bend your knees and bring them towards your chest by contracting your abs. As they rise, roll your pelvis to lift your hips off the floor. Squeeze at the top then slowly lower until your thighs are perpendicular to the floor.

11

Side planks

Sets:1 Reps:1 minute each side Rest:None

Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.






Video: Abs Circuit Training Part 1

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Date: 19.12.2018, 06:37 / Views: 42551