5 Exercise To Get Ripped 6 – Pack Abs!

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6 pack abs workout for men
6 pack abs workout for men

In this Blog Let’s Discuss  5 Six 6 packs abs workout that will boost your packs muscles build rippedly .

Aim to perform this workout between 2-4 times per week, either as a ‘standalone’ session or bolted on to the end of your usual routine. With no rest in between moves, it should take you just 10 minutes to complete. Combined with a good diet and some quality fat-burning supplements, this is the quickest way to get a six-pack.

 Let’s start with the Routine

The long-arm crunch                    12 reps
Reverse crunch                                12 reps
Janda sit-up                                       12 reps
The Jacknife                                       12 reps
Extended plank                                 45 seconds

 

 1. The Long-arm Crunch 

The-long-arm-crunch- 6-packs

 

   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.

 

Number of Sets and Repetition

Total 3 sets 

1 sets            12 reps

2 sets            12 reps 

3 sets            10 reps 

 

2. Reverse Crunch

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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.

Number of Sets and Repetition

Total 3 sets 

1 sets            12 reps

2 sets            12 reps 

3 sets            10 reps 

 

3.  Janda sit-up

Janda-Sit-up-workout SIX PACKS

How to do it: Lie on your back with your knees bent and hands placed behind your head.  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.

Number of Sets and Repetition

Total 3 sets 

1 sets            12 reps

2 sets            12 reps 

3 sets            10 reps 

 

4. The Jacknife  ( Frozen V Sit )

 

6 PACKS

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 POSITION  the required time.

Number of Sets and Repetition

total 3 sets 

1 sets            10 reps

2 sets            8  reps 

3 sets            8  reps 

 

5.  The extended plank 

Extended-Plank 6 packs abs

How to do it : Get into a press-up position, lie on you front body, 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.

Number of Sets and Repetition ( seconds ) 

total 3 sets 

1 sets            60 sec

2 sets            45 sec  

3 sets           30-45 sec 

 

The above 5 are the best  exercise to boost your abs muscles and build a visible abs

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