Many people want to know how to get a quick six pack at home, so I thought I’d start you off with some of the abs workouts. These are some really great and although you may have heard of the standard sit up before, these unique ones are far better for building abdominal strength and getting a six pack quickly.
Before I jump in and explain exactly how to do each of these workouts I think it’s fair to tell you that getting six pack abs isn’t that easy. I mean, normally it’s a right a pain in the butt because you need to make sure that your getting the right nutrition, doing cardio which burns off your stomach fat AND making sure that your doing abdominal exercises that actually work… HOWEVER…
When I was looking for the best ways to get six pack abs, I found something which really helped me on my way. I came across a plan which takes all the hard work out of getting perfect abs. A real time saver and, in my opinion, the only guide that shows you exactly how to get a quick six pack.
Jackknife Sit-Up
- Lie flat on the floor (or exercise mat) on your back with
your arms extended straight back behind your head and your legs
extended also. This will be your starting position. - As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip:
The legs should be extended and lifted at approximately a 35-45 degree
angle from the floor and the arms should be extended and parallel to
your legs. The upper torso should be off the floor. - While inhaling, lower your arms and legs back to the starting position.
- Repeat for the recommended amount of repetitions.
Variation: If you are really advanced you could use a medicine ball for added resistance.
Janda Sit-Up
Note: This exercise was created by Czech exercise
physiologist, Dr. Vladimir Janda and is one of the most challenging
sit-up variations as it completely isolates the rectus abdominals by
eliminating the hip flexors.
- Position your body on the floor in the basic sit-up
position; knees to a ninety degree angle with feet flat on the floor
and arms either crossed over your chest or to the sides. This will be
your starting position. - As you strongly tighten your glutes
and hamstrings, fill your lungs with air and in a slow (three to six
second count) ascent, slowly exhale. Tip: It is
important to tighten the glutes and hamstrings as this will cause the
hip flexors to be inactivated in a process called reciprocal
inhibition, which basically means that opposite muscles to the
contracted ones will relax. - As you inhale, slowly go back in a controlled manner to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: The exercise can be done using a
dedicated abdominal bench apparatus, having a workout partner exert
pulling pressure on your calves (while you maintain your feet on the
ground) or wrapping your legs over barbell and pulling back.
Using these special types of sit-ups you will be able to train ONLY your abdominals which will mean that you will hit a higher intensity which in turn helps to build muscle much faster. The problem is that getting a six pack requires that you do more than just the best abs exercises, there are heaps of other things you must do to if you are ever going to get six pack abs quickly.
This is why the only true way of doing this is by following a plan that tells you exactly what you need to do and when to do it. The one I recommend has been rated the best abs program in the world as has helped people all over the world get a quick six pack.
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