You don’t need complicated exercises or professional equipment to work your abs and get results.
These six-pack exercises promise defined abdominal muscles – without any equipment
Getting a six pack requires eating right, cutting out junk food, getting enough sleep and exercising properly. But once you get the hang of it and find the most effective method, it’s easier than it looks.
It’s not the easiest thing in the world, it’s something that takes sacrifice, time and effort, but anyone can do it with a little help and good advice.
For example, Jeremy Ethier, fitness instructor and founder of Built with Science, says you can get a six-pack without using gym equipment or doing long ab exercises every day.
In one of his YouTube videos, Ethier explains that he uses a four-movement exercise without weights or machines, done as a circuit, that is very effective in getting the results he wants.
This exercise can be done at home or at the gym, and while it looks easy, it’s challenging enough to burn a ton of calories and fat.
Six Pack Exercises: What is the 4-Step Ab Circuit?
Ethier says that if you want strong abs, it’s important to activate all four areas of the abdominal muscles. In this way you can prevent certain regions from being favoured by imbalances in the body and by training.
He also pointed out that most bodyweight workouts don’t allow for progressive overload because they don’t make the exercise more difficult over time, which encourages abdominal (and muscle) growth in general.
Finally, he says that many bodyweight ab exercises work the hip flexors and lower back more than the abs—a common problem his circuit also solves.
Ethier’s program focuses on the 3 key points that can become a stumbling block when it comes to getting a six pack or a more defined stomach without resorting to weights.
The Six Pack Routine:
Repeat the circuit for 3 rounds, resting 15 seconds between each exercise and 2 minutes between each set.
Walkouts: 5 to 10 reps
This exercise activates the transverse abdominal muscle. To do this, get on all fours and place your hands under your shoulders and your knees under your hips.
Rotate your hips and tighten your abs by pulling your navel toward your spine. Slowly step your hands outward without arching your back, then step backwards.
Reverse Crunches: 10 to 25 reps
This exercise is ideal for the middle abdominal muscles. Lie on your back, stretch your arms out to your sides, and bend your knees 90 degrees.
Tighten your glutes, contract your abs, and lay your back flat on the floor. Try bending your pelvis towards your belly button and bringing your legs up and back. Avoid arching your back on the way down and swing your legs out before the rep.
Crunches: 10 to 25 reps
In this classic exercise, not only the upper, but also the lower abdominal muscles are activated. Ethier says you can use a rolled-up towel to get the move right.
Begin lying down, knees bent, hands behind head, towel under lower back. Lift your shoulder blades off the floor by bending your spine and lowering your lower back without using your neck for propulsion.
Russian Twist: 1 minute continuously
This is an important exercise for the oblique muscles. Sit slightly back and perform side twists with your upper body, trying to keep your other hand touching the floor on each rep. For more difficulty, you can lift your feet off the ground.