Here we bring to you part 1 of how to get your abs ripped! It’s as easy as 6 exercises to really get fired up and ready. This article is part of a circuit and we bet after this you will really feel the burn.
Remember, your abs get a decent workout every time you squat, lift or press a weight, but, this is because their key roles include stabilising your torso and transferring power between your upper and lower body.
But, did you know that only ever doing indirect abs training with the big lifts won’t get you a sculpted six-pack. For that, you need to hit your abs directly. This circuit is advised to perform after your main workout!
Here we have compiled two hard-hitting abs workouts to help you sculpt a lean and defined six-pack, to get you started on that ab journey!
Workout 1: This six-move six-pack circuit will hit your upper, lower and side abs. Do this circuit twice a week after your main workout.
Workout 1: Six-Move Six-Pack Circuit
1. Crunch
How To:
- Lie flat on your back with your knees bent and feet flat on the floor, with your fingers by your temples.
- Engage your abs, then raise your torso off the floor without tensing your neck.
- Keep that tension on your abs as you slowly lower your torso back to the floor.
Sets: 3 Reps: 12 Rest: 10sec
2. Bicycle Crunch
How To:
- Lie flat on your back with your fingers by your temples and legs straight.
- Raise your torso off the floor, engage your abs, and lift your feet off the floor.
- Crunch up and rotate your torso to one side, bringing your opposite knee in to touch your elbow.
- Alternate sides with each rep.
Reps: 12 each side Rest: 10sec
3. V-sit
How To:
- Lie flat with your arms by your sides and your legs straight with feet together.
- Keeping your hands on the floor, raise your legs as high as you can while you raise your torso towards your thighs.
- Slowly return to the start, keeping your entire core tight and engaged.
Reps: 12 Rest: 60sec
4. Mountain climber
How To:
- Start in the press-up position.
- Without letting your hips sag, draw one knee up and bring it towards the elbow on the same side.
- Straighten that leg, then repeat, bringing your other knee towards your elbow.
- Keep the reps fast and controlled.
Sets: 3 Reps: 20 Rest: 10sec
5. Diagonal mountain climber
How To:
- Start in the press-up position.
- Without letting your hips sag, draw one knee up and bring it towards your opposite elbow.
- Straighten that leg, then repeat, bringing your other knee towards your elbow.
- Keep the reps fast and controlled.
Sets:3 Reps: 20 Rest: 10sec
6. Squat thrust
How To:
- Start in the press-up position with your body straight from head to heels.
- Keeping your back straight and your abs engaged, draw your knees in towards your chest so that both feet land under your body.
- Jump your feet back out to straighten your legs.
Reps: 20 Rest: 60sec
