Abs are made in the gym and revealed in the kitchen, as the saying goes. You can’t have a well-sculpted abdominal area if you don’t build the muscles and you won’t see those muscles if you don’t eat right.
Men are especially susceptible to building fat reserves around the waist area first, so if you are a man and want to have a six pack, you better start dieting sooner rather than later.
It’s never too early to start working on that six pack! Even if you haven’t got loads of time to spend in the gym or at home flexing them obliques, you’ll be happy to hear that this 3 exercise abs workout can be done at home in 15 minutes.
Abs are high load-bearing muscles so you will need to train them properly for them to take notice and get bigger. Keep short brakes between sets, 30 seconds tops, and go for higher reps than usual, anything between 12-20 per set would work fine.
1 Ab Roll-out:
Ab roll-outs require a lot of core strength but they are certainly more fun to do than planks, for example. It looks deceivingly easy to do the exercise, yet it is one of the most challenging abs exercise to do correctly.
Muscles worked: abs, lower back, shoulders. triceps, lats
Sets/reps: do 3 sets of 12 reps
How to:
- To perform an ab roll-out, you go down on all fours with your feet lifted off the ground, so you are on your knees and your hands holding the ab roller.
- Then, you gently push the roller away from you until your nose almost touch the ground.
- Once there, you pull the roller back to the original position.
2. Mountain Climbers:
Try to do mountain climbers as fast as you can without compromising on technique. It is a high-intensity exercise, after all. You’ll see that even 30 seconds of mountain climbers can be very tiring.
Muscles worked: abs, obliques, quads, hamstrings, delts, biceps, triceps
Sets/Reps: Do 3 sets of 30 seconds
How to:
- You start off in the standard push up position.
- To perform a mountain climber, pull your knees up to your chest, one at a time, in quick succession.
- You want to keep your body in a push up position all the way through the exercise, so don’t bob your hips up and down as you’re tucking your legs in.
3. Russian Twists:
For added resistance, you can hold either a dumbbell or a kettlebell in your hands as you twist. Or, if you have somewhere to tether it, you can use a resistance band, too.
Muscles worked: abs, obliques, core, lats
Sets/Reps: Do 3 sets of 12 reps
How to:
- To perform a proper Russian twist, sit down on the floor with your legs extended in front of you.
- Clasp your hand together and then lift your feet off the ground, using your core to balance.
- All you need to do is to move your fists from one side of your body to the other, over your knees. pretty simple, right?
- Do 12 reps on each side in each set with only 30 seconds in-between sets and you’ll feel the pain soon enough.
