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How To Get 6 Pack Abs With No Equipment (DO THIS ANYWHERE)

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Rating: 4.5; Vote: 2

You can sculpt a great set of abs using just your bodyweight and a few square feet of floor. Ill show you how to get a 6 pack with no equipment by first exposing why that no equipment abs workout you see (along with countless others) are a waste of and how they can do more harm than good, then well cover the 4 abs exercises well use to hit every area of your six pack you can easily do at home, and finally well wrap it up by showing you how to perform the six pack ab workout for the best results. By the end youll have a full, downloadable home abs workout you can use anywhere to build a great set of abs. There are 3 things well do with our home abs workout that will make it far more effective than most bodyweight ab workouts out there. First, well hit all 4 regions of your abs. Second, well make the exercises more difficult overtime to continuously stimulate growth in your abs. Lastly, well choose the proper exercises thatll target your abs instead of your hip flexors or lower back. The first exercise well cover is one of the most demanding abs exercises you can do at home, and will target your TVA. Were going to re-create a no equipment version of the ab rollout. Get onto all fours with your hands under your shoulders and knees under hips. Move into posterior pelvic tilt by rotating your hips and contracting your abs. Pull your belly button into your spine to fully activate your TVA. Then, from here, slowly walk your hands out forward. Go only as far as you can without breaking this form and arching at your lower back, and then walk your hands back. Progress it over time by trying to get your hands further and further out. Now well move onto the next most demanding exercise to target the lower abs in our no equipment abs workout. First, lie on your back with your arms straight by your sides and knees bent to 90 degrees. Initiate posterior pelvic tilt by squeezing your glutes and contracting your abs. Next, dont think about raising your legs, instead simply curl your pelvis up towards your belly button. Then, on the way back down, avoid arching your lower back. To make it easier, simply tuck your knees in towards your upper body more. As your lower abs strengthen, you can increase the difficulty by straightening your legs out more and more. To target the upper abs in our six pack ab workout, well want to now use whats known as a top-down exercise. First, setup by lying on your back with your knees bent and hands placed behind your head. Place a rolled up t-shirt or towel under your lower back to increase the range of motion your abs go through. Lift the shoulder blades up off the ground by flexing the spine, and then coming back down. Avoid yanking your neck as you come up and avoid using momentum. Take it slow and feel the upper abs working. To progress these as you get stronger, place your arms straight over your head and add weight using a bottle or backpack once that becomes too easy. Finally, for the obliques: our move of choice is a well-known exercise, Russian Twists. Sit on your butt with your knees bent and feet on the floor. Angle your back to about a 45-degree angle. From here, the goal is to touch either side of the ground. Avoid just reaching with your arms and not rotating much at your torso. Instead, let your shoulders dictate your rotation. When you reach to each side, focus on trying to line up your shoulder with your leg. Doing this will force you to rotate your torso and engage your obliques as a result. To progress this move overtime, you can raise your feet off the ground slightly and try to reach further and further out with your arms. Now lets get into how to get a six pack with this workout. Heres what youre going to do: Walkouts: 5-10 reps Reverse Crunches: 10-25 reps Crunches: 10-25 reps Russian Twists: 1 minute Repeat x3 You can do the workout 2-3 times a week, but as you get stronger its important that you try to increase your reps overtime while applying the progressions mentioned earlier. This will simulate the effect of adding more weight to help your abs grow and pop more. But keep in mind guys that no matter how hard you train your abs, youre not going to get the six pack youre after without a solid diet plan in place. Thats the secret behind the incredible transformations thousands of our members get using my Built With Science programs. Within each program youre shown exactly how to train and how to eat to lose fat and build muscle
Date: 2022-01-03

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Comments and reviews: 10

Trinkgeld
Thank you for your work, it has helped me once again to become more pain free. I had a hernia operation that made my life a disaster from one day to the next. It is only through videos like this that I am able to work my way out of it. For your information, I had the so-called TAPP technique tried on me, and I spent 3 years looking for a surgeon who had the confidence to remove this mesh. These are insane pains, which is why some people have already resorted to heroin in order not to have to experience this sensation again, at least for a short time. So it is either the way to go or the other way to go. This surgeon has also developed an exercise program with his patients that is similar to your exercise program. However, I noticed when I tried it out that I had to combine the hernia exercises with such things as the deep squat, plus direct the line of force from the calves through the inside of the legs into the lower abdomen. I don't know how to describe it better, maybe you can do something with it. It is of course difficult for me as a beginner to communicate my 'knowledge' here to a professional. In addition, I still have to translate from German into English, so I want to say that the animations in the video are very helpful. As a further note, I still think of exercises from the martial arts area or the Melbourne Shuffle do their rest to it and are also very helpful. Thanks man
Translated with www. DeepL. com/Translator (free version)
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Twenty
ok so my problem with russian twists, v-ups, jack-knife, and similar exercises is that when trying to stay in that uplifted position, I can't feel much of my abs and instead I just feel my tailbone getting crushed with the occasional hip flexor overuse. Same situation applies to russian twists with feet on the floor.
On top of that, I'm struggling not only with the contractions but also with staying upright. I basically have no balance and I'm this close to falling back.
It's weird considering how I can feel my abs in other exercises but not in the ones where I'm supposed to resemble the letter V.
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Pedro
hi, Jeremy.
I've been listening to you and one of the things that you says to lose fat efficiently we have to be in a Deficit Calorie. it's true, I've been doing for a year (since Dec/28/2020, and I'm having good results, besides also about routing exercises.
i have a question, I know how many calories, i have to consume to maintain my weight or lose weight and therefore I know how many of protein to not lose muscle. Is it good to consume more protein that we have to even maintaining to control of the calories?
Thanks,
Pedro Arias-Gil
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Martin
I dont watch that many fitness youtubers, but I have to say this is the content I dont see anywhere else. Thank you so much for this workout. Its even created for us beginners with progressive overload. Perfect!
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Castor
I eats a lot of Big Macs an that so I spect da six pack is out of da question innit. I think da best I cud get wud be a six pack of crisps. I likes da prawn flavour tbh.
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mj
I love the integrity of this guy but the truth is every time i come across him he looks the same he has put zero muscle on in 4 years so not sure why he teaches
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V.
Thanks for using quieter music. Your voice is much more engaging is this video too. Key these changes. They were work. All your videos are great regardless.
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LOCO
Amazing Video With Great Information. Looks Like I Did Some Of Theses Exercises The Wrong Way. I Can't Waite To Try This Work Out. Now The Right Way.
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Mama
If abs are made in the kitchen, what should a meal plan be for a mother of 5 who is over 40 years old with Thyroid and sugar issues?
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John
I added this to my already intense ab workout, and WOW. The ab roller walkout, and the Russian twist were unbelievable. Thanks.
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