How to Get Ripped At Home: Get Six-Pack Abs With No Gym Or Weights
How Long Does It Take to Get Abs? Your Six-Pack Guide. Apr 29, · The best six-pack abs workouts you can do at home Do the sets of the following exercises. Do as many reps as it takes you to reach or get within reps of failure. Ideally, this should be
Last Updated: March 30, References Approved. This article was co-authored by Laila Ajani. Laila has expertise in competitive athletics gymnastics, powerlifting, and tennispersonal training, distance running, and Olympic lifting. There are 38 references cited equiment this article, which can be found at the bottom of the page. This article has been viewed 1, times. Many people find the chiseled look of six-pack abdominal muscles appealing, but not everyone can afford expensive exercise equipment or a gym membership.
Luckily, there are what is the biggest moon in our solar system variety of equipment-free abdominal exercises that utilize your own body and gravity as resistance.
Follow these wihhout to get the sculpted midsection you've always wanted, without breaking the bank. Note that abdominal exercises like sit-ups help build muscle and do burn some calories, but do not target fat. To get a six pack without any equipment, first do exercises that target your lower abs, like leg lifts and torso twists. Next, work your upper abs with crunches and hip lifts. Then, strengthen the oblique muscles on what is pppoe and pppoa sides of your core with exercises like side bends and oblique twists.
In addition to working out, eat lots of lean protein and reduce your overall caloric intake to get rid of belly fat. For tips from our fitness reviewer on how to track your progress towards a six pack, read on! Did this summary help you? Yes No.
Cookie Settings. Learn why people trust wikiHow. Download Article Explore this Article parts. Tips and Warnings. Related Articles. Article Summary. Part 1 of Target all three abdominal areas.
To get a six-pack, you must exercise your upper abs, lower abs, and now side abdominals. Aim to work your abs at least 1—2 times per week, but you can try including core exercises in your routine up to 5—6 times. While you cannot target each area exclusively, each abdominal exercise emphasizes a particular area. The following exercises will help get you started. Exercise your lower abs. People often find this area hardest to get in shape, so it may require the most attention.
Try these exercises to target these muscles. Scissors: Lie on your back with your legs raised in the air at a 45 to 90 degree angle, depending on flexibility. Place your hands at your sides, and lower your right leg slowly until it is a few inches above the ground.
Return to the original position, and then repeat the movement with your left leg. Continue alternating between legs. Try to do at how to stop a leaking radiator 10 reps without pausing.
Keeping your knees straight, slowly raise your legs until they are perpendicular to the floor. Slowly return to the original position without letting qithout feet touch the ground. Repeat the exercise. Torso twists: Sit cross-legged and stretch your arms out in front of you with the fingertips of each hand touching the other.
With your abdominal muscles tight, slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your how to get six pack abs at home without equipment side. Work your upper abs. The upper abdominal muscles are those right below your sternum. They also must be strengthened to achieve a solid six pack. Hpw with feet on the floor: Lie on your back with your knees bent at a 45 degree angle and your feet flat on the floor.
Cross your arms over your chest or place your hands behind your head without touching it. Inhale as you use your core muscles to lift your head and shoulders off the ground and toward your knees.
Your lower back should remain flat on the ground. Then, exhale as you slowly lower yourself back to the ground. Holding your legs still and keeping your lower back on the floor, raise your upper body toward your legs while exhaling. Then, inhale as you slowly lower back to the floor. If you are a beginner, you can also place your hands by your side how to download psp games using psp internet the palms facing down.
Then, raise your legs so that the soles of your feet face straight up. Lift your hips upward off the floor, lifting with your abs. Work your obliques. Last but not least, you'll need to strengthen your oblique muscles. Failure to do so will result in an imbalanced core and a six pack that looks strange or misshapen.
Here are some exercises that will help strengthen your side abdominal muscles. Side bends: Stand up straight how to test a o2 sensor your feet shoulder-width apart.
Place your hands on your waist, and then slowly bend sideways at your waist, moving your upper body to the right. Return to the original position, and then repeat the movement on the left side. For a gey rigorous workout, do this with your hands at your sides and a heavy object such as a jug of water your equopment as you bend. You may find it easiest to rest them on a flat surface such gft a bench.
Then, place your hands behind your head, and use your core to lift your head and shoulders off the floor, touching your right elbow to your left knee.
Return to the original position, and then repeat the movement so that your left elbow touches your right knee. Exhale as you rise up, and inhale as you return to the starting position. Raise your upper body from the floor. Fully extend your arms, perpendicular to your torso, and twist your torso to one side while exhaling. Return to the starting position while inhaling. Repeat, twisting to the other side. For a more rigorous workout, do how to get six pack abs at home without equipment while holding a heavy object such as a jug of water, a sack of flour, or a large dictionary.
Do planks. Plank exercises are important for any abdominal muscle workout because they work all the ab muscles together, plus many other muscle groups. To do this exercise, get in push-up position, using your elbows for support rather than gome hands.
Keep your body in a straight line, making sure that your hips do not sag. Contract and pull in all the muscles around your middle, and do not let your belly drop.
Hold for as long as you can. Hoje your head relaxed and looking at the floor. Part 2 of Assess your belly fat. Excess fat has a tendency to accumulate around your belly.
Reduce your caloric intake. To reduce fat, you must burn more calories avs you are taking in. There are a few simple ways to reduce calories: Reduce your portion size, but don't skip meals.
Not eating for long periods of time signals your body to store fat. Specifically, cut out extra sugar. Excess sugar tends to be stored as fat in the midsection. Many apps exist for tablets eqquipment smartphones that can help you calculate the amount of calories you should be eating and keep track of how many you are eating. Eat lean proteins. Protein is an essential nutrient for building muscle, because your muscles are primarily composed of protein. Vegetarian options include tofu, tempeh, and seitan.
Eat fruits and vegetables.
1. Single-Leg Sit-Up
Your diet is going to be 90 percent of your results—getting the other 10 percent right can help you get the six-pack abs you're working so hard for.
It seems like everywhere you look these days, you find website after website promising to reveal the next secret or long lost truth to getting six pack abs.
While some of these sites are legitimate, most are just trying to scam you out of your hard earned money. When trying to develop the ever so elusive six pack, it is easy to get caught up in flashy advertisements and marketing promises. The flashy videos, professionally written sales copy, and celebrity testimonials practically make it impossible to figure out what works and what is a scam.
With literally thousands of so-called gurus promising you the world, the task of translating the nonsense into language you can understand is a daunting one. Most people don't have the time to sift through all of that junk to pick out a winner. Here is the thing that many people, including a lot of trainers, overlook: diet. The single most important tool that you need in order to develop your abs is diet.
Regardless of what you've heard, or what the latest hyped up fat loss pill promised you, abs are made in the kitchen and not in the gym. You could have the best training program of all time, but if your diet sucks, so will your abs. The secret to six pack abs is not locked in a supplement pill or found in an ab workout or gadget. Instead of falling for the empty promises, spend your time focusing on the things that matter, like solid nutrition principles, and leave the rest of the stuff alone.
Protein will help you build lean muscle as well as burn body fat. Out of all the macronutrients protein, carbs, and fat lean protein has the highest thermogenic effect on the body. That makes it the most valuable macronutrient of all, because your body burns a ton of calories breaking it down. This is one of the main reasons why professional athletes and competitive bodybuilders eat a diet that is high in lean protein and also have some of the best physiques on the planet!
This goes for women also, not just men. As we are all humans with basically the same DNA and tissues, we all need protein in order to survive and also to burn body fat! Most people have been falsely led to believe that carbohydrates are bad and that they will make you fat. This is definitely a myth that needs to be busted! Of course eating too much of anything will make you gain weight, but natural grain or starchy carbs such as sweet potatoes, brown rice, and oatmeal are actually quite beneficial in your six pack quest, especially when consumed post-workout.
When you eat carbs post-workout, they have the smallest chance of turning into body fat. Try to eat moderate amounts of carbs and cups of vegetables with each meal.
This will ensure that your body gets the vitamins, minerals, antioxidants, and fiber it needs to function at its peak and remain healthy. Make sure you include healthy fats primarily from polyunsaturated and monounsaturated fats such as raw nuts, nut butters, fish oils , and olive oils into your diet.
Dietary fat from these sources will keep your insulin levels stable, which is very important if your goal is to lose belly fat and reveal six pack abs. I am not saying to go out there and eat an entire bag of Planters Cashews. I am simply saying that you do not need to be afraid to include healthy fats in your diet. With all of the so called "low fat diet" gurus out there and the huge amount of negative press about fats, it is easy to mistakenly believe that eliminating fats from your diet is good.
But it is actually a dietary disaster, especially if you want a head turning physique. By combining lean protein with the correct types and amounts of green leafy vegetables, good carbs, and fats you will begin to super charge your metabolism and turn your body into a fat burning machine. The best part about that is that you will be able to do it without a miracle supplement, ab gadget, and without doing hundreds of crunches. In order to burn fat and reveal your washboard, six pack abs, it is important to eat a balanced diet that is made up of protein, healthy fats, and some carbohydrates.
Protein helps form the building blocks of muscle and is probably the most essential macronutrient of them all, mainly because your body burns a ton of calories digesting protein. Calculating the right amount of carbohydrates to eat can be tricky, but a good strategy to use is to eat most of your carbs post-workout. When you intake carbs post-workout your body quickly absorbs the carbs directly into the muscle tissue, promoting growth. Post-workout carbs also help your muscles recover faster, which will give you better results faster.
Many people believe that eating fat will make you fat, but in reality, healthy polyunsaturated and monounsaturated fats such as fish oils, nuts, and olive oil will actually help you burn more fat than a low fat diet will. Dietary fat in your diet will kelp keep insulin levels stable, which will help prevent you from gaining additional body fat. The last diet tip is to include plenty of fiber and raw vegetables with each meal.
Vegetables are jam packed with tons of fiber, antioxidants, vitamins, and minerals which are all essential for building a lean body and ripped six pack abs. Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will.
Personally, I think that it is completely pointless to waste an hour of your time doing hundreds of useless crunches and sit-ups when that hour could be spent doing exercises that are more productive for fat loss.
Working as a fitness model, I generally work abs for about 20 minutes two or three times per week. There is just no reason to work abs any more than this! Here is a list of great compound exercises that you should have in your workout program:. I'm sure you've probably heard that the best way to burn fat is to do long duration cardio at a slow to medium pace.
This fat loss method is decent, but there is a much better way. I suggest doing interval workouts combined with abdominal exercises.
During the active recovery period of your interval workout, perform an ab exercise. For example, if you are doing interval sprints on a stationary bike or treadmill, run for 30 seconds at your maximum speed. Hop off of the machine and immediately perform a set of 20 exercise ball crunches. Get back on the machine and crank it back up again. Repeat times. You can throw in a variety of different ab exercises during this interval session such as reverse crunches, planks, etc.
In summary, the key to getting rock hard six pack abs is to be sure to focus on your diet, while incorporating multi-joint, compound exercises and smart cardio into your workout routine. That is the long lost secret that you must use if you want to succeed in your six pack quest. Jamin has worked extensively with athletes on the professional and collegiate level unleash their true fitness potential!
View all articles by this author. How to Get Six-Pack Abs. Access our entire library of more than 90 fitness programs. About the Author. Jamin Thompson Jamin has worked extensively with athletes on the professional and collegiate level unleash their true fitness potential!