Best Six Pack Abs Diets And Exercises For Your Home Workout.
By the Tee Rex
Lets be frank, somehow, somewhere you've seen a set of abdominal muscles that look like they're implants (...not putting aside the fact that there are probably ab implants), maybe on Instagram or on Facebook, maybe even Twitter ; and you were in so much awe that you felt like worshipping those abs: these class of abs should be known as "superior abs"...
Away from all the classifications and characteristics...
My point exactly is there's a difference between building your abdominal muscles and toning
the walls surrounding your ab muscles!
Let me explain!
Every human has standard sized abdominal muscles; cool. Some people don't even know but majority of the fitness models out there just trim the fat surrounding the ab muscles and boom! All you see is SEXINESS.
It's basically dropping/losing so much fat that your abs start to show from under your skin!
If you're going to lose enough fats so your abs can be visible, you might want to find out foods that promote fat loss
For more info and tips on how to lose weight for men and women, get more weight loss tips..
Now there are also humans...more like beasts who go the extra mile and build their abdominal muscles. You see the difference now, some get ripped enough for their abs to show while others actually build their ab muscles.
Personally, I'm not a fan of just sit-ups. I like to challenge myself and I believe flaunting ripped six-pack abs great, only flaunting six-pack abs that can hold the entire weight of your legs against gravity is even greater.
And in this post I'm going to show you how to build your ab muscles, make them as visible as possible and build strength in your ab muscles so stick around, you're gonna love this!
1) Hanging Knee Raises: This is my number one abdominal movement for strength, growth and toning. I would like it to the fact that I like pull-ups and this ab movement also helps improve overall core strength and also grip strength...since you're hanging from a bar 😎.
These babies are easy to execute; just assume a dead-hang position (bottom of a pull-up), bend at the knee so your feet is behind you and bring your knees to your chest!
HOW EASY WAS THAT?! Still not clear, check out the picture below .
2) Planks: This bodyweight exercise is unarguably one of the best; if not the best ab builder. Like hanging knee raises, this exercise builds overall core strength, promotes growth in your ab muscles if done progressively. Read more on plateaus and how to progressively add resistance to bodyweight exercises
To execute this exercise, you want to assume a push-up position, i.e supporting yourself on your hands and toes only with your fingers facing outwards. But instead of lowering yourself and pushing yourself back up, you hold that starting push up position and tuck your stomach in; make sure your stomach doesn't sag.
There are a lot of variations to this exercise, basic ones being the side plank (which works your obliques, where you support yourself on one arm and the side of your feet)
Check out the picture below
3) Windshield wipers: As the name implies, you're going to be using your legs to wipe an imaginary windshield. This bodyweight exercise is going to build your lower abs (abdominis transversalis) and your oblique muscles, both in strength and noticeable size gains.
If you weren't redirected here by my post on identifying your abdominal muscles, you can read that post here and better understand the anatomy of the human stomach, lol😂😂😂!
When executing this exercise you want to lie flat on the ground, black against the ground while you stare at the ceiling. Then create some space between your arms (fingers pointed outwards) and your side (i.e. your body). The space shouldn't be so much that it hurts your shoulders, just enough for you to balance yourself.
Now you want to bend at the waist/hip and raise your legs so that under your feet is facing the ceiling (try as much as possible to reduce the bend in your knees...it won't be perfect yet but it will get better with time). Now it's time to wipe that windshield.
Check out the picture below!
4) Hanging oblique knee raises: Another variation of hanging knee raises, only this variation stimulates the oblique muscles more. We talked about the advantages of a dead hang position earlier. You don't only end up activating your core, you also build your grip strength which will come handy when you're working on your pull-ups.
When trying to execute the exercise you want to take a grip on pull-up bars (as usual...), hang with your knees together and your body straight- This is the starting position.
Then flex your hips and knees, drawing your legs up; but in this case you want to make it seem like your doing it on one side only. So instead of bringing your knees to your chest, you're kinda bringing your left leg towards your upper body. Repeat that same movement on the other side.
Check the pic below!
I believe these exercises are more than enough to sculpt superior abs for anyone provided you execute them properly; stay tuned I'm gonna be updating this post with more abdominal exercises.
 |
| Just as there are BEASTS and LIFTERS, there are also BUILT ABS and RIPPED ABS! |
Bet you haven't, because I just made it up some minutes ago! Even if you've never heard of it, you get the idea. Let's just call them "Inferior abs" .
Ever Heard Of Half Baked Abs?
Lets be frank, somehow, somewhere you've seen a set of abdominal muscles that look like they're implants (...not putting aside the fact that there are probably ab implants), maybe on Instagram or on Facebook, maybe even Twitter ; and you were in so much awe that you felt like worshipping those abs: these class of abs should be known as "superior abs"...
Away from all the classifications and characteristics...
My point exactly is there's a difference between building your abdominal muscles and toning
the walls surrounding your ab muscles!
Let me explain!
 |
| Not like there's anything wrong with his and, they just don't POP like the ones in the first picture. Do you see the difference now? |
Every human has standard sized abdominal muscles; cool. Some people don't even know but majority of the fitness models out there just trim the fat surrounding the ab muscles and boom! All you see is SEXINESS.
It's basically dropping/losing so much fat that your abs start to show from under your skin!
If you're going to lose enough fats so your abs can be visible, you might want to find out foods that promote fat loss
For more info and tips on how to lose weight for men and women, get more weight loss tips..
Now there are also humans...more like beasts who go the extra mile and build their abdominal muscles. You see the difference now, some get ripped enough for their abs to show while others actually build their ab muscles.
Personally, I'm not a fan of just sit-ups. I like to challenge myself and I believe flaunting ripped six-pack abs great, only flaunting six-pack abs that can hold the entire weight of your legs against gravity is even greater.
And in this post I'm going to show you how to build your ab muscles, make them as visible as possible and build strength in your ab muscles so stick around, you're gonna love this!
1) Hanging Knee Raises: This is my number one abdominal movement for strength, growth and toning. I would like it to the fact that I like pull-ups and this ab movement also helps improve overall core strength and also grip strength...since you're hanging from a bar 😎.
These babies are easy to execute; just assume a dead-hang position (bottom of a pull-up), bend at the knee so your feet is behind you and bring your knees to your chest!
HOW EASY WAS THAT?! Still not clear, check out the picture below .
 |
| You can execute this movement with your legs stretched out in front of you (which requires a lot more composure) or with your knees tucked. Just remember the start with a dead hang position, palm of your feet facing the ground ( no bends anywhere) |
2) Planks: This bodyweight exercise is unarguably one of the best; if not the best ab builder. Like hanging knee raises, this exercise builds overall core strength, promotes growth in your ab muscles if done progressively. Read more on plateaus and how to progressively add resistance to bodyweight exercises
To execute this exercise, you want to assume a push-up position, i.e supporting yourself on your hands and toes only with your fingers facing outwards. But instead of lowering yourself and pushing yourself back up, you hold that starting push up position and tuck your stomach in; make sure your stomach doesn't sag.
There are a lot of variations to this exercise, basic ones being the side plank (which works your obliques, where you support yourself on one arm and the side of your feet)
Check out the picture below
 |
| This exercise doesn't have a starting and ending position, it just has A POSITION! |
3) Windshield wipers: As the name implies, you're going to be using your legs to wipe an imaginary windshield. This bodyweight exercise is going to build your lower abs (abdominis transversalis) and your oblique muscles, both in strength and noticeable size gains.
If you weren't redirected here by my post on identifying your abdominal muscles, you can read that post here and better understand the anatomy of the human stomach, lol😂😂😂!
When executing this exercise you want to lie flat on the ground, black against the ground while you stare at the ceiling. Then create some space between your arms (fingers pointed outwards) and your side (i.e. your body). The space shouldn't be so much that it hurts your shoulders, just enough for you to balance yourself.
Now you want to bend at the waist/hip and raise your legs so that under your feet is facing the ceiling (try as much as possible to reduce the bend in your knees...it won't be perfect yet but it will get better with time). Now it's time to wipe that windshield.
Check out the picture below!
 |
| Oh! I got you a PDF, hope this helps you better understand this exercise. |
4) Hanging oblique knee raises: Another variation of hanging knee raises, only this variation stimulates the oblique muscles more. We talked about the advantages of a dead hang position earlier. You don't only end up activating your core, you also build your grip strength which will come handy when you're working on your pull-ups.
When trying to execute the exercise you want to take a grip on pull-up bars (as usual...), hang with your knees together and your body straight- This is the starting position.
Then flex your hips and knees, drawing your legs up; but in this case you want to make it seem like your doing it on one side only. So instead of bringing your knees to your chest, you're kinda bringing your left leg towards your upper body. Repeat that same movement on the other side.
Check the pic below!
 |
| Look at them as regular knee raises with twists! |
If you haven't downloaded my FREE FAT LOSS PROGRAM (or if you've never heard of it!), you can get it by following the steps in this link (...no hassles involved, nearly everything is automated for you)
Don't forget to check back on this post to get more ab exercises as I will be updating it over time.
Don't forget to contact us if you have any questions or feedback, your views count and are relevant to the growth of this brand. Also don't forget to drop a comment in the comments section and I'll get back to you as soon a s possible.
Till we meet again, MAY THE BODYBUILDING FORCE BE WITH YOU! 🙋🙋🙋
For your personalized workout programs and online personal training, send me an email and i'll pick things up from there.
Comments
Post a Comment