10 Minutes At Home Ab Workout – 6-Pack Training

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Are you looking for a fast and effective ab workout routine to lose belly fat and get lean 6-pack abs?

Now despite all the myths you may have heard you don’t have to do 1,000’s of reps to get great abs – in fact all 3 of the exercises we’re going to do today require only 15 repetitions per set and the whole workout will only take about 10 minutes to finish. You only need to do this routine twice a week to get the maximum benefits.

REVERSE CRUNCH
To do this exercise correctly, we’re going to eliminate the first part of that motion where it was all hip flexors – so starting with the thighs perpendicular to the floor and a 90 degree bend in the legs. To maximize the contraction we are going to bring our head up off the floor – make sure not to pull on the back of your head or neck. From here we are going to slowly and in a controlled movement lift our pelvis off the floor in a reverse crunch motion. Focus on bringing your knees closer to your head versus up toward the ceiling. Slowly lower back to the starting position and repeat for 15 reps, and 3 sets of this, but not back to back.

PLANK TUCK:
First, I take a small towel and put it down on a smooth floor. I put my feet on the towel in a push-up position. Starting with my back straight and my abs tight I tuck my pelvis and pull my feet up by contracting my abs. Squeeze your abs at this point and then slide your feet back out to starting position before repeating. As you can see we get a nice curvature of the low spine, bringing the lower part of our ribs closer to our pelvis – the two insertion points of our rectus abdominis. This means we’re getting a nice full contraction. We’re going to do this for 15 reps. We’ll do this for 3 total sets but not back to back. From here we’re going to jump into our next exercise.

CRUNCHES:
To correctly perform a simple crunch, we need a fuller range of motion by bringing our head toward our knees, not the ceiling. When we do this you can see we get that curvature we’re looking for. Make sure to start the move slowly, not using momentum and not pulling on your neck or head – squeeze it at the top before slowly lowering back down. Make sure to go as high as you can – just before your low back comes off the ground – if it comes off the ground then you’re doing an old fashioned sit-up – which is an effective exercise if it weren’t for the stress on the low back. We’re going to do this exercise for 15 reps.

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NOTE: All VIEWERS are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this VIDEO.

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Comments

Shakaama says:

James I'm too out of shape to do these. What can I do to work up to even slowly building up to even to these?

Beda Lutege says:

For how long it will take to have visible abs,,,I have 73 kg.

Sabah Zarid says:

Thank you, thank you, thank you!

Wajid Abbassi says:

how do i make one pack to six packs :-p

KingAlexGaming says:

how long will it take if you do this 5 days a week.

dan dan says:

So far the only one video who got me results. Thank you 😊

Amir Palang says:

i thought this was arnold

Sanjay Srivastava says:

My abs are now starting to appear

YOU FUCKED UP MDFUCKERS says:

my grandfather and my father was monsters without workout my father was football player i was going had great body but i destroyed my strong Genetics by jerking off i feel shame on myself everytime when i look to the mirror even Puffy belly ………………….i'm FUCKD UP MAN when i watch this guy i feel like i have some hope Especially when you see the right way to practice

IdekXD says:

anybody else have trouble focusing on his face
or is it just me lol

Randy Najera says:

Thx dude you helped me alot i been doing sit ups the old fashion way for not that much time and i felt like i was doing them wrong thx this training was helpful

mohammad istanboli says:

is it okay if I did it everyday when I wake up ?

PAMELA JOHNSON says:

You're tats are bomb💣

Altier Nation says:

Skateboard would be the best alternative for the towel

datu pengz says:

What if you do everyday abs ? Isn't bad ?

Walid Hamri says:

انا على ما أظن الربي الوحيد من متابعيه ههه

I am the only Arab hhhh
of your followers Keep up your hero

k s says:

So relevant information … where were you my friend till now😊

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