Many of our readers aspire to improve their ab muscles and want to get a ripped six-pack. A six-pack not only makes you look awesome, but the strong abs also help prevent back pain, boost your stamina, endurance and increase your flexibility.
First of all, let me tell you a hard truth: Not all abs are created equal. Whereas some dudes need to work their middle to exhaustion to carve out abs, the other guys may get theirs to pop may be only with sit-ups.
Whereas a bodybuilder strives for six-packs that look good, an athlete works for a six-pack that can perform too.
Effective Gym Abs Workout Plan For Men Just Comprising 4 Abs Exercises
We’ve designed an effective workout plan comprising of simply 4 abs exercises to strengthen your core and develop ripped six pack abs! Moreover, this 4 moves routine will train your abs like an athlete that will bestow you with endurance, strength and the ability to powerfully move in all directions.
Why This Abs Workout Program Works?
We have incorporated combination moves so as to work on the core to keep you stablized during complex movements. This abs training routine is designed in such a manner that it also pays attention to the core’s other important functions such as flexing the spine, controlling its extension, twisting the torso side to side, and absorbing & redirecting force. This means that you will be able to develop eye-catching abs without really thinking about it.
Perform these abs exercises in a single session using circuit technique. Complete one set of each exercise in turn without rest and then rest 60 seconds at the end.
Tip: Repeat as much as you can do comfortably but not more than 3 total circuits.
Note: In the beginning you may rest between each exercise as per your needs. Then aim gradually for performing as suggested over a period of time.
Dip Bar Knee To Leg Raise
Sets: 3 Reps: 12 Rest: 0 sec.
Suspend yourself over the parallel bars at a dip station. Bend your knees and raise your legs in front of you until they’re parallel to the floor.
Watch This Video To See How To Perform Dip Bar Knee To Leg Raise
Sets: 3 Reps: As many as possible Rest: 0 sec
Hold the Ab Roller with both hands and kneel on the floor. Now place the ab roller on the floor in front of you so that you are on all your hands and knees. This will be your starting position. Slowly roll the ab roller straightforward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. After a pause at the stretched position, roll yourself back to the starting position. Go slowly and keep your abs tight at all times.
Do as many reps as you can with perfect form and end the set when you think you might break form.
Caution: This exercise is not advised for people with lower back problems or hernias.
Watch This Video To Learn How To Do Ab-Wheel Rollout Correctly
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SITUP MEDICINE BALL THROW
Sets: 3 Reps: 10 Rest: 0 sec.
Sit on floor, facing wall with knees bent. Holds medicine ball with both hands. Lie back with your knees bent, feet flat ball over head and tap ball to floor. Perform a sit-up and then throw the ball into a wall in front of you. Ball rebounds off of wall. Catch ball slightly above and in front of head. Continue to volley ball against wall.
Watch This Video To Learn How To Do SITUP MEDICINE BALL THROW
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MEDICINE-BALL RUSSIAN TWIST
Sets: 3 Reps:10 (each side) Rest: 60 sec.
Method: Sit on the floor in the top position of a sit-up and, holding a medicine ball with both hands, extend your arms in front of you. Explosively twist your body to one side and then twist back. Alternate sides.
So, enjoy & have fun while performing the above challenging moves remembering your days of high school/college, and you’ll gradually get the six-pack that you always envy!