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! 🙂
If you’ve stumbled upon this page with the burning question, How to use an Ab Wheel trainer, then you’re in luck, because we’ll go through exactly how to use an ab wheel to give you the maximum benefits while using this fitness device.
Looking at the ab wheel itself, it’s not a complicated device. You have handles to hold on to, and a wheel, or two depending on the one you have.
Now, as in the image above, all you need to do with you ab wheel trainer, is to roll it.
Just rollin’ along!
Now you may be thinking, “is that all”? Well, in a word yes, but it’s the movement that’s going to surprise you.
If you’re holding the ab wheel handles, while on your knees (do make sure you protect your knees with a cushion or padding of some sort), slowly and in a controlled fashion, roll the ab wheel along and roll it back.
Initially, I’d mirror the posture you see in the image above, arms straight and pointing down, and move your body forward keeping your arms position. This way you can get the hang of the ab wheel and not hurt yourself while you familiarise yourself with the device.
Slowly but surely…
As you progress, you may want to move your arms, but believe me, this is very hard! Any movement in your arms increases the angle at which you’ve moving the wheel at, thereby increasing the strain on your shoulder muscles, your lats (or Latissimus Dorsi) you biceps and triceps working equally hard to keep your arm straight.
Try not to go too fast, and above all, keep your movements controlled. Rather go slowly, have controlled, deliberate movements, and keep from straining your arms too much.
As you start to gain strength and control, then by all means, push the limits a little, increase the difficulty and move your arms forward as you go forward. As you pull the ab wheel back, you’ll pull your arms into their starting position too.
Eventually you’ll be able to straighten out completely!
Imagine that! Imagine how awesome it would be if you had such strength in your arms, core, lats, hips (just about everywhere), that you can stretch out completely as you exercise with your ab wheel trainer.
It’s possible, and it doesn’t take anything more than consistency, dedication and hard work, as with all things worth it I would say.
Are all Ab Wheels made equal?
I’d say, looking at the ab wheels I’ve reviewed and researched, they are great devices, it all depends what works for you.
If you want two wheels for stability, then go for the Elite Sportz Ab Wheel Roller Pro.
If you prefer the thicker wheel and curved handles, then take a look at the Ab Carver Pro. I’m sure you’re going to get the same workout with either model, but it will come down to personal preference at the end (and perhaps what you’re aiming to spend on your ab wheel trainer).
Final thoughts: How to use an Ab Wheel Trainer
As you’ve no doubt realised, an ab wheel trainer is a very inexpensive trainer that will give you incredibly core stability and tighten up your abdominal muscles. I would caution you again, to start off slowly, and work your way to higher difficulty with the ab wheel range of motion.
Above all, when using the ab wheel trainer, make sure your movements are controlled, and that you stabilise your core, what I mean by this is to make sure you keep your back straight, stiff and your tummy tense. The way to exercise your abdominal muscles is to isolate them without putting unnecessary strain on the rest of the body.
If you can focus on this, then you’re going to achieve the results you’re looking for so much quicker.
If you’ve decided enough is enough, and you’re looking for the best home workout fitness equipment, then take a look at what we think will get you exercising in no time.
If you’re anything like me, then you most likely carry a little extra around the middle area. So, fear not, let’s address that area first, and move on to the rest.
What to select for the best home workout – Core Muscles
Other than getting your heart rate up to burn those extra calories, we need to address the middle section I mentioned above, and that is lack in core strength. Your core muscles are basically your tummy muscles, ribs, and pelvic muscles.
Your core muscles are all the muscles you need to keep your body up straight, but also the same ones you need to actually stand up. You may be surprised to know how much you actually need your core muscles, so it’s good that we concentrate on this area first.
I’m sure you already have an idea what fitness equipment we should be looking at, well, it’s the ab wheel trainer.
This device is great for a bunch of reasons, the first one is that it does it’s job, and it does so very well.
Ab Wheel Trainers focus on abdominal muscles
Have you ever tried to use one of these? If so, you’ll know that you haven’t wasted your money. It’s easy enough and hard enough to give you the workout you’re looking for, all the while focusing on your core muscles, among others of course (think of your arms).
An ab wheel trainer not large at all, it’s very easy to store in a cupboard or behind the chair for easy access.
You can use an ab wheel trainer in front of your TV
For those of you that want to start slow, this is it. You can do this while watching TV for a bit of distraction, and you’re going to get a great workout of those abdominal muscles.
If you’d like to read a bit more on what we thought of a very affordable ab wheel, the Elite Sportz Equipment Ab Wheel, you can check out our review here.
You can of course, click on the images in this article to read more about the ab wheels on Amazon, so please feel free to do so, or simply click here and you’ll head over directly.
An ab wheel puts less strain on your spine than sit-ups would.
If you have lower back ache or pain, then you probably already know it’s not a good idea or even an option to do sit-ups. With an ab wheel trainer you can focus on those core muscles, but without putting unnecessary strain on your spine, a huge benefit in my book.
Ok, we have the abs and core muscles covered, now let’s move on to the arms next.
What to select for the best home workout – Arms
You may not be happy about my suggestion here, but the cheapest way to exercise your arms is push-ups. Don’t get me wrong, push-ups are very hard, especially if you’ve hardly done one in months or years, but the positive side to this, is that you’ll be very surprised how quickly you can do 1, 2, 10, even 50 push-ups.
Our bodies are amazing things, and your body will react positively to exercise, building on each exercise session.
What equipment is available to aid with push-ups?
If you want to spare your wrists, then you definitely want to look at a push-up system.
This system twists, and the twisting motion helps reduce the strain on your wrists. These are great devices to help you with your pushups, they’re not overly large, and can also be stored away in a cupboard for easy access when you need them.
If you can do 1 push-up, it’s a good start
Don’t be afraid to do push-ups, one is good enough. Do one, and if that’s all you can do then so be it. Tomorrow, you’ll probably only do one again, but the next day you’ll manage two.
So the momentum will build, and before you know it you won’t just be increasing your number by 1, you’ll be able to increase your push-ups by 5, more even.
For the ladies reading this article, if you’re worried about the difficulty of a push-up, you don’t need to do it with legs extended, you can do a push-up on your knees instead. Slowly extend the distance between your arms and your knees, thereby increasing the difficulty, but you don’t need to go crazy with a straightened body and hurt yourself.
Before we move on though, I want to summarise what we’ve covered so far. I’ve made the assumption that you’re looking for a low hassle easy solution for the best home workout.
I’ve also assumed that perhaps you haven’t been an avid gym goer, and you’re basically starting from scratch.
With this in mind, I think it’s good to start small. They say the hardest step is to just start. And believe me, this I can attest to, it’s hard to start, and even harder to continue.
That’s the second key to all this, consistency.
Start, and do your exercises regularly and with consistency.
Don’t get caught up in how many of what you’re doing, all you need to do is, well, just that, do. Start with some push-ups and use the ab wheel. Between these two, your heart rate will increase, you’ll give your core and arms a good workout, and this I think is a fantastic start.
Soon you’ll be looking for more of a challenge, and when that happens, take on the challenge, and enjoy your successes.
Tip: Celebrate each little success, no matter how small.
I hope I’ve given you some ideas for selecting for your home workout equipment. With this as a start, and with consistency, you can expect to see good results and as you challenge yourself, increase in the exercises you take on.
Please feel free to browse our site, we’ve done some reviews on great equipment that may be of interest to you.
You may just want to check out what fitness equipment Amazon have, if that’s the case, click here to head on over to the home workout equipment search.