Six Pack Progression
Home ab workouts are a great way to get started working out on your own. Maybe you’re someone that has a tough time committing to a workout. Or maybe you’re just starting out and need to be challenged with a really tough workout.
Maybe you need some motivation and have no excuses to why you aren’t training harder.
I have put together for you a bodyweight workout that doesn’t require any equipment… no bars, dumbbells, nothing… You can try this ab workout as soon as you finish reading this page.
Or you can watch the video and do it along with me.
Get Started with Home Ab Workouts Now
So, the most important thing you can do right now is get started.
The following is…
The Six Pack Progression
- Lower Ab Movement
- Bottom Up Movement
- Midrange Movement
- Obliques Movement
- Top Down Movement
- Top Down Rotation
So, as you start the workout, the first thing you will notice is you will follow a very specific sequence in the types of movements we use with our abdominal training.
Why are we doing this?
We want to use the strength in our abs when we have it most. This is important for the harder exercises such as the Bottom Up Rotations and the Lower Ab Movements. The Top Down movements aren’t so difficult.
The way to do this training is you do the exercise for 45 seconds. If you can’t make it the full 45 seconds, then stop what you are doing and move on to the next exercise.
If you are a beginner, you will likely only take about 5 or 6 minutes to complete this workout. If you are more advanced, it could take much longer.
This is What to Do
- Perform the exercise to meet your goal for reps or time.
- If you make it to your goal…. Rest for 10 seconds and repeat the movement.
- Keep going until you can’t reach your goal (number of reps or time).
- Move on to the next exercise.
One of the Best Home Ab Workouts
So, basically, perform an exercise, if you meet your goal, rest 10 seconds and repeat the exercise. If you can’t complete the goal, move on to the next exercise.
Next, we have the Bottom Up Rotations. The Figure 8 Exercise is a great exercise for working both the lower abs and obliques. So, continue this movement for 60 seconds.
Next, we have the Midrange, where we are moving both the top and the bottom together at the same time. So, for The 21 Crunch we are moving top and bottom at the same time. 12 reps to do for this one. Right, left, and center is one rep. So you have to do those movements 12 times.
Now, we are half way done with the workout! Take 30 seconds to rest then complete the last half of the workout.
Next, we work the Obliques. Scissor V Ups for 45 seconds.
Next, we have Top Down Movement. Hip Touch Plank is a move that incorporates both a move and a plank upwards to contract from the top down with a slight anti-rotation. Do 15 reps for each side.
Last, we have the Top Down Rotation. The V Up Russian Twists with 16 reps to each side.
So there you have it, a whole ab workout you can do at home with nothing but your own bodyweight.
Whether you are a beginner just getting started or more advanced… the point here is, this is something anyone can do. At some point you always have to get started and you need to challenge yourself.
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