Home Abs Workouts Ab Workout – How to Best Build Six Pack Muscles Rapidly

Ab Workout – How to Best Build Six Pack Muscles Rapidly

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ab workout

Finally, the ideal ab workout that burns belly fat is here! Extra belly fat not only has a negative impact on your body, but it can also lead to some serious medical conditions such as heart diseases, high blood pressure, and high cholesterol.

Therefore it is extremely important to lose that excess stomach fast as quickly as possible. If firming up your belly is the most important thing on your to-do list, follow this ab workout to improve your metabolism, burn fat, get rid of extra calories, and lose weight effectively. Adding these ab exercises to your workout program will not only target your abs but will also help you get a six-pack faster while adding to your fitness and overall well-being.

Tips to getting abs and a flat stomach

If you want to burn your stomach fat fast, do the following:

  • Around 70% of your ability to shed belly fat and get defined abs depends on your diet. We recommend this comprehensive and nutritional training program to help melt off the fat while toning the abs.
  • Build lean muscle mass through a wide range of exercises to boost your metabolism and burn extra body fat.
  • It is also important that this workout plan matches your diet so you can see the results as soon as possible.
  • Core exercises are a must to achieve a tight, flat stomach.

An ab workout that burns stomach fat

Here is a core workout plan that you can perform from the comfort of your house. It includes exercises to target your lower as well as upper body. It is important that you complete every exercise for the number of reps before moving to the next one to get the desired results.

-Exercise 1: Abdominal crunches

This exercise is the mainstay of this ab workout that burns stomach fat for decades. It targets your ab muscles as an important part of increasing your performance and stability.

Sets
  • 2 warm-up sets of 8-12 reps
  • 3 working sets of 15-20 reps
Step-By-Step Execution
  • Use an exercise mat and lay on your back. To extend your workout session, you can also do this exercise on a stability ball.
  • Bend your knees so that your feet are completely flat ( hip-width apart between knees and feet). Place your feet in a way that your heels are 12-18 inches away from your tailbone.
  • Either place your hand behind your neck or cross your arms in front of your chest. For more resistance, you can also keep a 2-4 kg weight on your chest.
  • Now carefully, lift your shoulder blades from the mat using a smooth and circular motion. Inhale and then exhale to engage your abdominal muscles. Once your shoulders are in the air, hold this position for 1-2 seconds.
  • Lower your shoulders down with a steady and slow movement. Lightly inhale and use smooth, controlled movements to work your abdominal muscles more efficiently. Pause for few seconds before another rep.
  • Start with 2-3 sets of 15-20 reps. Once you have control over your speed, increase the challenge by doing other modified versions.

-Exercise 2: Planks

The plank exercise is the key to a flat and toned stomach. It is one of the best calorie-burning and useful exercises that you can include in a workout session. The movements in this exercise can hold multiple muscles simultaneously to benefit the core strength of your body. Apart from burning the fat from your belly, it is also useful to achieve flexibility, better posture, and a tight stomach.

Sets
  • 2 warm-up sets of 10 reps
  • 3-4 working sets of 15 reps
Step-By-Step Execution
  • Start with this exercise in a push-up position. Bend your elbows, so your weight is rested on your forearms. Make sure your body is in a straight line from ankles to shoulders. Support your core and hold the position for about 60 seconds combined with constant deep breathing.
  • If you have built the strength to endure the exercise for a minute, try increasing the difficulty level by squeezing your glutes and quads.
  • You can even try adding weights to your planks. Begin with a dumbbell and start rotating it under your engaged arm and over your head.

-Exercise 3: Leg Lifts

Leg lift is one of the best exercises you can do to work out your abs. There is a wide range of modifications with this exercise that you can choose depending on the level of intensity and your overall physical condition.

Sets
  • 3 warm-up sets of 10 reps
  • 3 working sets of 10-20 reps
Step-By-Step Execution
  • Lay flat on your back. Stretch your legs out in front of you (just a toe’s width apart). Keep your hands/palms down flat on the ground.
  • Now bend your knees and raise your legs. Make sure your calves are parallel to the ground. Keep your toes pointed and draw your belly muscles towards your spine.
  • Straighten your legs until your toes are pointed at the ceiling. Do not lower your back arch off the surface.
  • Bring the legs down as far as you can and reach about an inch off the floor. Keep your arms in the same place while using them for support and strength.
  • Start with three sets of 10 reps and build your way up to three sets of 20 to give your stomach more definition.

-Exercise 4: Tempo Push-Ups

Tempo push-ups involve up and down slow movements without giving any pause. This exercise keeps your muscles under tension for a lot longer and forces them to work hard and burn extra body fat. By including tempo movements in your ab workout you can improve your technical and positional weaknesses for better strength gains and belly fat loss.

Sets
  • 2 warm-up sets of 5-10 reps
  • 3 working sets of 10-15 reps
Step-By-Step Execution
  • Kneel down on your exercise mat. Bring your feet together behind you.
  • Bend forward slowly and place your palms flat over the mat. Position your hands (shoulder-width apart) with your fingers in a frontward direction.
  • Allow the full extension of your body without bending your hips or knees.
  • Slowly lower your body towards the mat while keeping your head aligned with your spine. Do not sag your back or let your hips hike upwards. Continue the lowering movement until your chest touches the floor.
  • Wait for 1-2 seconds and start pressing upwards through your arms. Think about pushing the floor away from you to gain more strength.

-Exercise 5: Squat and Reach Up

This dynamic belly fat-reducing exercise requires every muscle in your lower and upper body to work together at once. Adding squats and reach up to your workout session can boost your exercise performance and keep you actively moving through the day. This exercise is not only for bodybuilders but for everyone who wants to tone up their stomach any time of the day without needing special tools.

Sets
  • 2 warm-up sets of 5-10 reps
  • 3-6 working sets of 15-20 reps
Step-By-Step Execution
  • Stand tall and using a chair or wall as your support. Keep your feet hip-width apart.
  • Start the exercise with a knee bend and push your bottom a little backward.
  • Come back up and raise one arm above your head while lifting both heels off the surface at the same time. While doing this, try to keep most of your body weight on your big toes to prevent your ankles from rolling out.
  • Now lower your heels and arms with precise control. Repeat the sets 3 times with one arm and 3 sets with another arm.

-Exercise 6: Standing Belly Press

This standing ab exercise is amazing for working out the muscles of your very core. The moves will not only help you develop core strength, burn stomach fat but also keep your abs stable.

Sets
  • 2 warm-up sets of 5-10 reps
  • 3 working sets of 10-15 reps
Step-By-Step Execution
  • For this exercise, you will need a strap to place in the door jam or wrap around a pillar. Once done, walk straight out in front of you while holding both the handles in your hands.
  • Keep your feet shoulder-width apart. Now, press both handles out from your chest. Hold the position for about 2 seconds and release.
  • Repeat the exercise in 3 working sets of 10-15 reps to build strength in your core muscles while repelling the band as you push the handles away from the chest area.

If you are looking for something more difficult and complete check out this video:

Conclusion

Burning stomach fat can be very challenging as the bulk of your belly fat depends on your diet. Doing all the core exercises of this ab workout can help tone down your abdominals and shed your stomach fat very fast.

However, you cannot lose belly fat just by following this workout routine. In addition to these training exercises, eat a healthy diet with adequate protein, fiber, and portion size control to reduce excess abdominal fat. Doing so will burn your calories and speed up your metabolism, and give you a flat stomach.