Extreme Six Pack Abs Workout for Men; Best Home Abs Workout for Six Pack Abs in 4 Weeks-Part 2
Extreme Abs Workout for Men; Exercises to Lose Stomach Fat And Get Six Pack Abs in 4 Weeks:
What’s up, guys? Now this is the time we all know that a lot of people look towards ways to change their bodies. So I have to come up with, as a good coach, a way to make you guys want to do the workout even if maybe you’re noncommittal at this point.
And the last thing I have to do to make sure that there are no excuses is I’m going to
make this a bodyweight workout, a complete bodyweight, no equipment, no hanging bars, nothing.
You can literally try this ab workout as soon as you finish watching this video.
Or if you want, you can do it along with me, alright.
PART 1: THE NUTRITION
First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods. Lastly, eat several smaller meals each day to maintain fuel and curb appetite.
PART 2: THE TRAINING
1. The overhead crunch
How to do it: Lie on your back with your knees bent and your arms straightened behind you. Then, keeping your arms straight above your head, perform a traditional crunch. The movement should be slow and controlled.
Why you should do it: By extending your arms you add a longer ‘lever’ to the exercise, placing a greater strain on the upper region of the rectus abdominis.
2. The reverse crunch
How to do it: Lie on your back and place your hands behind your head, then bring your knees in towards your chest until they’re bent to 90 degrees, with feet together or crossed. Contract your abs to curl your hips off the floor, reaching your legs up towards the ceiling, then lower your legs back down to their original position without letting your feet touch the floor. This ensures your abs are continually activated.
The exercise should be slow and controlled, with no leg swinging or overuse of hip flexors. Pay particular attention to the downward phase – it’s tempting to let your legs drop, but they key is to maintain tension in the abdominals throughout the entire exercise.
3. Janda sit-up
How to do it: Lie on your back with your knees bent and hands placed behind your head. Then try ‘digging’ your heels into the floor, contracting your hamstrings, whilst performing an ordinary crunch.
Why you should do it: The theory is that by contracting your hamstrings, you disengage your hip flexors, which in turn makes the muscles of the stomach work that much harder during the exercise.
4. Frozen V Sit
How to do it: Lie down on your back with your arms and legs outstretched and your hands and feet lifted just above the floor. Begin the exercise by simultaneously raising your torso and legs up to touch your feet. Hold for the required time.
Why you should do it After specifically targeting (and pre-exhausting) the upper and lower regions of the rectus abdominis muscle, the frozen V-sit exercise is a great way to comprehensively train the stomach muscles in their entirety in one exercise.
5. The extended plank
How to do it Get into a press-up position, placing your hands around 10 inches in front of your shoulders, with the toes of your shoes placed against the floor. Hold this position with your back straight and try to continue to breathe as normal.
Why you should do it Very similar to the traditional plank, this specifically trains the transverse abdominis muscle – the deepest layer of abdominal muscle which wraps around the whole midsection. By extending your hands past the shoulders you force the muscles involved in the plank to work over a larger (and more difficult) range of movement. This tough variation is, without question, the quickest way to get a six-pack.