How to get a six pack fast at home

How to get a six pack fast at home

The goal, get six pack abs and fast.  We’re going to be looking at some effective ways to get that tummy in shape, and by shape I mean washboard flat with a nice set of abs to give that sought after look. Let’s take a look at how to get a six pack fast, and in the comfort of your home.

So, how do you get a six pack in the comfort of your own home?

Let’s find out shall we. If you have a lean body type, and don’t need to get rid of some extra ‘softness’, then you’re already doing well with your diet, and a bit of exercise can get you on your way fast.

If however you have a little extra around the tummy area then the key points you want to focus on is diet, in that I mean losing some weight, and exercise.

One might imagine losing weight is a secret science, the keepers of this secret never sharing it with any of us, but you might be surprised to know that it’s really quite simple.

The secret to losing weight is: Less in, More out.

Let me explain. All I’m trying to say is that if you use x number of calories in a day, then put in less than x and you should be losing weight. If you’re active, then you probably need much more energy and calories than someone that doesn’t, so your x will be higher, but the point remains, put in a little less than what you expend in a day, with some exercise and you’ll lose weight in no time.

I will put a word of caution here, I’m not suggestion anything drastic, all I’m saying is that if you can reduce your portions as an example, and you start doing more in a day via exercising, then you’ll be using more calories than you’re getting in (while keeping a healthy diet), and in doing so, your body will start targeting the fat as a source of energy, thereby losing weight.

It’s simple if you think about it in those terms, but of course, I know that in reality it’s never easy.

Enough of this, let’s talk exercise I hear you say!

If you want to get a six pack in the comfort of your own home, then you should consider doing some crunches, pushups, leg lifts, jackknife sit ups and v ups. I’ll explain each of these below.

Of course, you can also invest in an ab wheel trainer or ab wheel roller. These devices are aimed at strengthening your core muscles without being a complicated or large device, making it easy to use at home, and easy to store.

Using an ab wheel is relatively easy, if you’d like to read more on how to use an ab wheel, then please go ahead and check it out. The image below should give you an idea on how to use the ab roller.

If you’d like to check this ab wheel out, click here for more info.

In addition to an ab wheel, there is nothing wrong with good old push ups and sit ups or crunches. Below I’m going to discuss the exercises I believe are the best to give you six packs fast and efficiently, giving the results you’re looking for.

How to do: Crunches

I like crunches, they’re extremely effective with less strain on your spine than a full sit up. A crunch is very similar to a sit up, so I’m sure you know how that’s done, but a crunch differs in the sense that you don’t come up to your knees all the way, all you basically do is lie on your back, arms crossed on your chest, legs raised with knees bent. All you do is crunch your tummy muscles, the movement will bring you up a little, until your upper back is off the floor. You don’t want to come right up, only your shoulders should leave the floor, you want to keep the tension in your tummy throughout the movement.

The key to a crunch, where you get the most benefit (and burn, believe me), is with the initial tensing of your tummy or abdominal muscles, and when your shoulders leave the floor.

That’s all there is to crunches. Do as many as you can, have a minute rest in between, an repeat.

Breathing is important too, so let’s talk a little about that here. Before you tense your stomach muscles, you’ll want to breathe in, and as you complete your exercise you’ll want to exhale throughout, all the while concentrating on the muscles you’re working on.

Maintain control of your breathing and muscle control to get the maximum benefit from your crunches.

This goes for all exercises too, so keep this in mind.

How to do: Push Ups

The two main exercises I like to do at home are push ups and crunches. Push ups are fantastic at strengthening your core, thereby helping to flatten the tummy, working the arms to give your triceps some definition, and giving the whole body a nice workout too.

With a push up, you want to focus on your core muscles. As with crunches above, with a push up, the act of keeping your body straight and tense requires your core muscles, which includes your abdominal muscles, and just about every muscle on your trunk or torso.

If your aim is to get six pack abs, then with every exercise you want to focus on your abdominal muscles as much as possible. Breathing and controlled movements, isolating the muscles you want to focus on will give you that laser targeted focus to build your six pack abs.

Is this all? Push ups, Crunches, and an Ab Wheel roller?

This isn’t all I’m afraid, but it is enough to get you on the right path. You also need to remember that your diet will play a very important role in losing weight. Exercises can strengthen your muscles, make them bigger, but if there is still lots of fat around them, then they can’t be appreciated.

There is a silver lining to all this, the very act of exercising in itself helps burn calories, and this will help you put in less, but also burning more, the secret formula we mentioned above. The more you exercise, the more your burn, it’s as simple as that.

Conclusion: How to get a six pack fast

With a healthy diet, paying attention to eating less than you need in a day, a few minutes exercise every day at home, and you’ll surely get the six pack abs you’re looking for, and fast. Dedication and commitment are keys to achieving these goals, but in the end I’m sure you’ll agree, it will be worth it.

I hope you’ve found value from this article, now go ahead and give me 20! 🙂

Simple ab workouts – ab roller exercises

Simple ab workouts – ab roller exercises

simple ab exercisesToday we’ll be looking at ab roller exercises, an easy and simple ab workout for beginners, and even those looking to build muscle, or when it starts getting too easy.

You might be wondering just how much of a workout an ab roller can offer, but believe me, it can be easy, sure, but it can be incredibly hard too, all using your body’s core strength, and the position in which you do the exercise, but more on that later. For now, let’s start with ab exercises for the beginner.

Please remember though, it’s very important with any exercise to ensure you do controlled motions and don’t overdo it in the beginning. It takes much longer to heal from an injury made in haste than it would to just do it correctly from the beginning.

 

Ab roller exercises for beginners

If you’re starting out with your new ab roller, then you’ll want to make sure you don’t overdo it in the beginning. As I mentioned above, concentrate on doing controlled movements. By controlling your movement, you will actually get a better workout than if you hurry along just to get it done. Building muscle is all about focus and isolating the muscle you want to work on.

Start in a kneeling position with the ab wheel in a comfortable position in front of you. Now, slowly extend your body, focusing on your core rather than pushing the roller. Move forward slowly, until you feel a good level of strain, then slowly bring your body back to the starting position. That, in a nutshell is all you need to do. Continue to do this motion for another nine times, 10 repetitions in total to complete your first set.

If you feel up to it, you can do a number of sets, giving yourself a minute to catch your breath in between.

While you’re exercising your core or abdominal muscles, you want to increase your heart rate sufficiently so that you can start burning the fat away, thereby achieving your flatter tummy sooner.

 

Ab wheel exercises for the intermediate

Ok, you’ve graduated from the beginners class, it’s getting too easy, and you want more of a challenge. Let’s see what we can do about that.

The basics remain the same, but what you can do here is extend further and further until your body is almost completely flat with your arms extended out.

If this is getting to easy for you, you can lift your knees of the ground as you move your body forward and support yourself on your toes instead. I can assure you, this will increase the difficulty ten fold.

When it starts getting easy again –  difficult stomach exercises

So you want to make it even harder, you want even more of a challenge do you?

Now you can take it to another level once again, but this time, instead of a forward and backward motion, you can start moving to the sides, then back. If pushing the ab wheel forward while your body is completely extended, while on your toes was hard, going side to side is going to be incredibly difficult, but I can assure you one thing. If you get to this level, you’ll be very pleased with your results I’m sure.

Achieving your goals with six pack abs

Gone will be the days of trying to lose belly fat, with these ab roller exercises, you’ll be boasting six pack abs, all thanks to your consistent hard work and dedication.

If you don’t have an ab roller yet, there are many great products available that are inexpensive. If you’re trying to lose belly fat, an ab wheel or ab roller is the simplest and cheapest way other than traditional situps and pushups, with the added benefit of controlling your movements and difficulty level.

If you’d like to take a look at some of the ab rollers at Amazon, simply follow the link and you’ll head on over.